Rice is an important source of carbohydrates that are responsible for generating energy in the body. When placed on a meal that contains beans, vegetables, and meat, experts consider that in the nutritional question the dish is correctly balanced.
One of the main items in the Brazilian dish, white rice, in its industrialization process is placed in a machine that removes the husks and consequently many of their nutrients.
According to nutritionist Gisela Peres of Santa Casa de Misericórdia (RJ), out of a balanced meal, white rice is considered an "empty calorie".
As it is difficult to get rice out of everyday meal, the way is to try to replace white, at least a few times a week, with brown rice.
Brown rice has the same caloric value as white rice, but has much higher soluble and insoluble fiber levels, protein, minerals and vitamins, making it a healthier option.
5 reasons to consume brown rice
- Very good for those who want to lose weight
- Improves functioning of the gastrointestinal system
- Helps Prevent Colon Cancer
- Keeps blood glucose levels stable
- Helps Reduce Bad Cholesterol
This item is undoubtedly the most important on the dieter's list. Although it contains the same amount of calories as white rice, brown rice has a different process of industrialization: the husks and the film surrounding it are not removed, so the amount of fiber that this rice contains is much larger. As its digestion is slower due to the fibers contained therein, brown rice stays longer in the stomach, promoting greater feeling of satiety. In addition, it keeps the sugar level in the body stable, this favors that this sugar does not accumulate in the form of fat in the abdomen ?, says Gisela.
Once again, because of its fiber, brown rice is a hero to have constipation problems. Because of its soluble fibers, which are responsible for absorbing water turning into a gelatinous substance that absorbs fat and prevents its absorption by the body, this fiber favors intestinal transit. But according to nutritionists it is always good to remember that if you increase the levels of fiber in your diet you must also increase your water consumption.
Not only brown rice, but whole grain breads, cereals, and fiber-containing foods often help to prevent colon cancer. Studies by the Imperial College in London and the University of Leeds in England have linked the consumption of soluble fiber to tumor prevention. By forming the fat-absorbing gelatinous substance, the fibers, while not being digested by the body, help to regulate bowel function, thus reducing the chances of developing colon cancer.
Studies at Harvard University in the United States show that excessive consumption of white rice may favor the onset of diabetes in people. This is because in the industrialization process white rice has a higher sugar content than brown rice. In addition, brown rice is rich in soluble fiber which is also responsible for delaying the body's absorption of sugar after meals, so it helps to keep glucose levels under control. A good choice for diabetics who do not give up eating rice.
"Among so many nutrients in brown rice are lipids, especially palmitic, oleic and linoleic acids, which also help in the synthesis of important hormones and the reduction of bad cholesterol, increasing the levels of good cholesterol," explains nutritionist Gisela Peres.
The most important to start a recipe with brown rice is that at the time of cooking it is al dente, not to suffer nutrient losses. The tip for those who do not have a taste used to the flavor of brown rice is to mix portions of white rice, gradually reducing the amount to reach the plate with only brown rice.
Why I Eat White Rice?! Unhealthy Diet? (April 2024)
- Food, Kitchen
- 1,230
