Brown Rice - Healthy & Wholesome Meal

Topics: Nutrition, Whole grain, Bran Pages: 8 (2794 words) Published: September 9, 2010

Lower cholesterol, Reduce risks of cardiovascular problem, metabolic syndrome, colon cancer, Type 2 Diabetes, breast cancer, Gall stones, childhood asthma, Alzheimer's Dementia, Weigh less !!!

And you thought we were talking about some preventive medicine … Who needs one with a diet rich in Brown rice!
Conventionally it’s been a well known fact that whole grains are good for health but when one takes a closer look at the benefits, it is realized that the benefits are immense. In the latest Dietary Guidelines issued of US Government, one of the new guidelines clearly recommends that all adults eat half their grains as whole grains – that's at least 3 servings of whole grains a day. One such nutritious and healthy whole grain is Brown rice – the lesser used cousin of white rice but extremely rich in qualities. Brown rice versus White Rice

Let’s look at the difference between the two - The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron. White rice is further polished, which removes the aleurone layer of the grain-a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. Benefits of Brown rice

✓ Excellent source of manganese
✓ Good source of the minerals selenium and magnesium, phosphorus & Iron ✓ Rich in Dietary fiber, Essential fatty acids and Vitamins B3, B1, B6 Fully milled and polished white rice even when "enriched back" with vitamins B1, B3, and iron doesn’t serve the purpose as the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice enrichment." (Done as per the law in the United States) What health benefits does it offer you?

Manganese-Energy Production plus Antioxidant Protection
Just one cup of brown rice will provide you with 88% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body's mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production. Women Who Eat Whole Grains Weigh Less

A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less...
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