Rice is often feared for its carbohydrate content, but as a dietitian, I recommend brown rice as a nutritious staple for those looking to improve the quality of their diet. Brown rice is a whole grain, which means it contains all three parts of the grain: the fiber-containing bran, the nutritious germ, and the carbohydrate-rich endosperm. This makes it a valuable addition to a balanced diet, providing essential nutrients and supporting overall health. Whether enjoyed as a side dish, in a healthy stir-fry or in sushi, brown rice provides satiety, essential nutrientsand sustained energy levels.
Although eating brown rice has several benefits, it may not be suitable for everyone. Although rice is inherently gluten-free, some people with severe gluten allergies continue caution should be exercised when consuming it. Additionally, brown rice may contain high levels of arsenica toxic metal, which consumers should be aware of. Later in the article, we will explore these concerns in more detail.
So, what are the benefits and potential side effects of eating brown rice? Keep reading to find out.
You will eat more fiber
Compared to white rice, brown rice is higher in fiber, a nutrient most people don’t get enough of. A cup of brown rice contains approximately 3 grams of fiber compared to approximately 0.5 to 1 gram per cup of white rice. This amount can help increase your fiber intake as well as the consumption of fruits, vegetables and other whole grains.
Eat more fiber is associated with healthy digestion, weight management, better blood sugar control, cholesterol reduction, cancer prevention, etc. Replacing white rice with brown rice is a simple way to increase your daily fiber intake.
You’ll get more antioxidants
Brown rice is rich in antioxidants, powerful compounds that protect cells from damage and may promote healthy aging. These antioxidants help your body ward off unwanted toxins and decrease the risk of oxidative stress, an imbalance in the body that can damage organs over time.
Consuming whole grains like brown rice, quinoa, oats and whole wheat bread can help you get a variety of antioxidants for optimal health.
You can lose weight
Several studies showed that people who eat more whole grains, such as brown rice, tend to weigh less than those who eat less. Because brown rice contains the whole grain, it is nutritious and rich in fiberwhich can keep you fuller for longer.
It’s easier to eat less when you feel full and satisfied, so eating whole grains like brown rice can help you stick to a calorie deficit to lose weight.
Your heart health may improve
Eating more whole grains like brown rice can reduce heart disease risk factors, such as high cholesterol. Based on a analysis of 45 studies, people who ate the most whole grains, including brown rice, had a 16 to 21 percent lower risk of heart disease than those who ate the least whole grains. This percentage is significant and nothing to throw under the rug.
Some studies have established a link brown rice consumption to higher HDL cholesterol (“good”) and lower LDL cholesterol (“bad”) levels, although more research is needed to confirm this link.
Your blood sugar may drop
Despite what some anti-carb influencers tout, most people, even those with diabetes, can eat brown rice safely. It may even be beneficial for blood sugar levels.
Although brown rice is a carbohydrate that can increase blood sugar, as we have already established, it contains fiber, which slows the release of sugar into the blood and reduces the total amount of carbohydrates absorbed. This can lead to fewer blood sugar spikes and better overall blood sugar management.
Replacing refined carbs like white rice and pasta with brown rice can help if you’re trying to better manage your blood sugar levels.
You might have an allergic reaction if you have celiac disease
If you have celiac disease, you may have trouble digesting brown rice. Although brown rice is naturally gluten-free, it contains orzenin, a plant gluten storage protein component. It is rare for people with celiac disease to have an allergic reaction to the orzenin found in rice, but there is still a slight risk if you are very sensitive.
If you have celiac disease and consume gluten or gluten-containing components, you may experience side effects such as gastrointestinal upset, joint pain, or skin rashes.
If you are particularly sensitive to gluten and have been advised to avoid it altogether, speak to an allergist or dietitian for further advice.
You can consume arsenic
Brown rice is 1.5 times higher in arsenic than white rice, a heavy metal that can be toxic in large quantities.
While you don’t need to avoid arsenic completely, it’s important to be careful with foods high in arsenic. This is especially true if you are pregnant, where high exposure to arsenic is associated with a higher risk of miscarriage and stillbirth.
There is also a potential risk for those who are breastfeeding, as infants may be exposed to large amounts of heavy metals, including arsenic, in breast milk. However, more research is needed on this topic and what is considered too much.
Your body can absorb fewer nutrients
Brown rice contains an antinutrient called phytic acid, which reduces the absorption of important minerals like iron, calcium and zinc. It is important to note that phytic acid only appears to reduce the absorption of these minerals at the meal in which they are consumed, and not at subsequent meals.
The good news is that there are versions of brown rice that reduce this negative effect, such as sprouted brown rice. This form of rice is germwhich helps neutralize phytic acid, allowing you to absorb more nutrients in your brown rice.
Subscribe to our newsletter !
#Brown #Rice #Healthy #Effects #Eating
