Today I will be talking about one of my favorite kinds of food. Being honest, I eat it almost every day therefore this post is somewhat special for me. 🙂
So it is time for brown rice. This kind of rice is a slow-digesting whole grain that provides everyone of us with energy for the whole day and especially beneficial during the times of workouts. It is so due to its ability to boost growth hormone levels naturally which is essential for lean muscle growth, strength gains and fat loss. In fact, brown rice is so-called “unrefined” version of white rice. White rice is simply went through refining process and therefore looks white. Despite its probably more appealing looks and deliciousness (which is often said by many of us), brown rice is definitely a better choice for those that seek a healthier version of this kind of food. This idea is strongly supported by American Journal of Clinical Nutrition, which sees brown rice as a top choice due to its nutritional benefits.
Before I start briefly commenting on some of benefits of brown rice I would like to outline the difference between white and brown rice. This difference is very simple: it is a refining process. White rice is simply ripped of iron, magnesium, vitamins, zinc and other nutrients during the refining procedure which in turn necessitates manufacturers to add other unnatural fortifications and label white rice as “enriched”. However, not that many people will argue that synthetic vitamins and iron are as beneficial as those naturally occurring. To add even more, US Food and Drug Administration states that one serving of white rice still doesn’t meet the minimum nutritional requirements despite various fortifications.
As for beneficial abilities of brown rice, it is foremost a good source of selenium that reduces the risk of developing common illnesses including arthritis, cancer and heart disease. It is also high in magnesium, one serving of brown rice provides 80% of its daily recommendation that naturally synthesize fats, give benefits for our reproductive and nervous systems. Brown rice is also rich in naturally occurring oils that normalize cholesterol levels and rich, surprisingly for many of us, in anti-oxidants. Interestingly not only fruits and vegetables have anti-oxidants, but also brown rice.
Among other key benefits of this food is its ability to promote weight loss. It is so due to its easiness to be digested and ability to make tummy feel full which often leads to smaller meal portions consumption. Further, thanks to its “wholeness” (whole grains were not refined) it helps to reduce the buildup of arterial plaque and reduce levels of cholesterol and minimize the risk of heart disease. It is also a great food for people that suffer from diabetes since it normalizes blood sugar levels. Importantly, according to studies, those that consume brown rice regularly reduce the risk of diabetes development by 60%. Lastly, brown rice is foremost a high fiber content kind of food. Thanks to which, we not only feel full longer but also substantially minimize the risk of colon cancer development.
Overall, brown rice is an excellent kind of food due to its high nutritional properties. It helps not only to protect us from a number of diseases but also helps to build lean muscles, leads to fat loss and strength gains.