Goodness of brown rice

OK, I’ll be the first to admit that I am typically Asian; I can’t go too many days without having rice! do you know that rice provides nourishment for about one fifth of the world’s population? not bad for a humble little grain.

historically, rice was discovered in china some 6,000 years ago. today, there are thousands of identified varieties of rice available around the world.

Brown rice is one such variety that is getting the attention of health-conscious foodies for its nutritional quality. Brown rice is a wholegrain, which includes other examples such as wholewheat, bulgur, millet, oats, barley, corn, and rye, just to name a few.

It’s considered a wholegrain because it is unpolished, whereby the essential layers of the rice grain is still intact.

this helps brown rice retain more than 70 per cent of the important nutrients found in the rice grain. these layers are highly nutritious and is where a high concentration of nutrients are present.

In brown rice, the only part that is removed is the hull, which is the hardened outermost layer which is not edible.

NUTRITION AND HEALTH BENEFITS

wholegrain brown rice adds a powerful nutritional punch to your daily diet. According to the us department of Agriculture (usdA) database for standard reference, wholegrain brown rice is an abundant source of important nutrients, vitamins and minerals that benefit our good health and wellbeing:

A healthy diet that is low in fat reduces the likelihood of chronic conditions such as obesity, cardiovascular heart disease, type 2 diabetes, and certain cancers, to name a few.

• A cup of cooked brown rice provides up to 88 per cent of the daily needs of manganese for an average adult. this mineral is important in the energy release process from carbohydrates and protein, and is involved in the making of healthy sex hormones as well as in providing an essential component in the production of the enzyme superoxide dismutase (sod), which helps our cells protect against environmental damage.

• A cup of cooked brown rice contributes 14 per cent of dietary fibre for an adult. A high fibre diet that is low in fat is proven to lower high ldl cholesterol levels.

research also shows that people who eat foods high in fibre, such as wholegrain brown rice, were better at maintaining a healthy weight. those who eat high fibre foods were least likely to be overweight or obese.

For diabetics, choosing grains high in fibre, such as brown rice can help maintain good blood sugar control when eaten

as part of a healthy diet.

• Resistznt starch and oligosaccharide — these two components together with dietary fibre work in tandem to support gastrointestinal health. they increase the bulk of stools in the intestines, which in turn hastens its elimination from the bowel.

this faster transit time of stools through the large intestines is a mechanism that reduces the risk for diverticulitis and colorectal cancer.

• The B vitzmins plzy z role in relezsing energy from the foods we eat. they also support the nerves to assist in the proper functioning of muscles, the spinal column and the brain. this also strengthens the immune system so you are better able to fend off infections and diseases.

Brown rice has 60 per cent more iron compared to white rice. Iron is a mineral which is required for the formation of red blood cells, which transport oxygen to your organs and muscles.

A lack of iron in your diet can make you feel tired and lethargic. Iron is a much needed mineral for women during the menstrual years to prevent anaemia.

the malaysian dietary guidelines 2010 by the malaysian ministry of health (moh) recommends that half of the carbohydrate foods we eat should be in the form of wholegrains instead of the refined type.

considering rice is a common grain that we eat daily, why not give wholegrain brown rice a try? you may find that you actually like it.