Brown rice is often used as a healthy diet menu for weight loss and for diabetics. Brown rice is included in the type of staple food that contains carbohydrates in it. Brown rice is usually eaten like white rice which is generally consumed by Indonesians.
Over time, Indonesians began to realize the advantages of brown rice over ordinary rice which is used as a staple food. White rice does have a better taste than brown rice, however, brown rice contains good nutrients that white rice does not have. In the following, I will thoroughly describe the content and benefits of brown rice.
When Should You Consume Brown Rice?
- When on a diet.
- Avoid diabetes
- Already have diabetes
- Having heart disease
- Prevent heart disease
- Lowers cholesterol
- Increase HDL.
Why is brown rice effective for some of the complaints above? Well in this article we will review in detail. There are many reasons why you should replace your white rice with brown rice. In addition to maintaining health, of course the nutrients are very important for the nutritional needs of the body.
Next, let’s look at the various nutritional and nutritional content and myths about brown rice.
Nutritional content in brown rice
As one type of staple food, brown rice provides a source of energy for the body to carry out activities. But why is brown rice different from other carbohydrate sources? This source of complex carbohydrates from brown rice, makes it superior. In addition, brown rice contains a number of other nutrients also contained in it.
Every 1.5 cups / serving of cooked brown rice has, less than 110 calories. This percentage of brown rice content forms a percentage ((livestrong.com, Brown Rice Nutrition Factsaccessed 04 February 2015))
- Carbohydrate – 85% (8% comes from protein and 7% fat)
- Fiber – 7% (of fiber needed for a 2,000-calorie diet)
- Vitamin B – (small amounts of thiamin, riboflavin, vitamin B-6, folate and niacin). Benefits of B vitamins These tend to work hand in hand to draw energy from the food in the meal, in addition to supporting brain processes and blood cell formation.
- Magnesium, phosphorus and calcium – to maintain strong bone health
- Potassium – for fluid balance and heart function
Info About Brown Rice
The benefits of brown rice have been widely circulated in the community in Indonesia, here are some of the claims that people believe about brown rice.
- Brown rice for diabetics
- Brown rice for diet
- Brown rice for heart health
- Brown rice is not good to eat.
Regarding some of the information above, there is indeed a variety of information that is quite accurate about the efficacy of brown rice, but is it true like ibut? The following are the benefits in detail.
Nutritional Benefits of Brown Rice Per 1 cup (195g)
Calories 216 (904 kj)
- Carbohydrate 185 (775 kj)
- Fat 14.7 (61.5 kj)
- Protein (17.2 (72.0 kj)
Protein 5.0 g (10%)
- Tryptophan 64.4 mg
- Threonine 185 mg
- Isoleusin 213 mg
- Leusin 417mg
- Lisin 193 mg
- Metionin 113 mg
- Sistin 60.5 mg
- Fenilalanin 259 mg
- Tirosin 189 mg
- Valin 294 mg
- Arginine 382 mg
- Histidine 129 mg
- Alanine 294 mg
- Aspartic acid 472 mg
- Glutamic acid 1026 mg
- Glycine 248 mg
- Proline 236 mg
- Serine 261 mg
Total Carbohydrate 44.8 g (15%)
- Dietary Fiber 3.5 g (14%)
- Gula 0.7 g
- Sucrose 683 mg
- Vitamin E 0.1 mg (0%)
- Vitamin K 1.2 mcg (1%)
- Thiamin 0.2 mg (12%)
- Riboflavin 0.0 mg (3%)
- Niasin 3.0 mg (15%)
- Vitamin B6 0.3 mg (14%)
- Folat 7.8 mcg (2%)
- Folate Asset Equivalent 7.8 mcg
- Vitamin B1 0.0 mcg 0%
- Pantothenic acid 0.6 mg (6%)
- Choline 17.9 mg
- Betaine 1.0 mg
- Kalsium 19.5 mg (2%)
- Iron 0.8 mg (5%)
- Magnesium 83,9 mg (21%)
- Fosfor 162 mg (16%)
- Potassium 83.9 mg (2%)
- Sodium 9.8 mg (0%)
- Seng 1.2 mg (8%)
- Copper 0.2 mg (10%)
- Manganese 1.8 mg (88%)
- Selenium 19.1 mcg (27%)
Benefits of the Advantages of Brown Rice in its Nutritional Composition
Several nutritional components such as crude fiber, essential fatty acids, B complex vitamins and minerals are abundant in the epidermis.
Crude fiber is useful for:
- digestive health,
- helps lower the concentration of LDL in the blood,
- and reduce the risk of chronic diseases such as (diabetes, obesity, coronary heart disease, and diverticulitis).
Vitamin B complex plays a role in:
- prevent the occurrence of beriberi,
- peripheral neuropathy,
- easy complaints,
- edema to degeneration of the cardiovascular system,
- neurology as well
Another advantage of brown rice is the presence of antioxidant components that can play a role in counteracting free radicals in the body. The total phenolic content in brown rice ranges from 200-700mg EAG/100g material, depending on the type of variety used.
Polyphenols in brown rice are compounds from the flavonoid group, such as flavones, flavones-3-ol, flavonones, flavan-3-ol and anthocyanidins. Anthocyanin pigments (glycone form of anthocyanidins) can act as antioxidants, antimicrobials, antivirals, anti-inflammatory, photoreceptors, as well as antiallergic. Temporary
that is, simple phenolic compounds detected include, ferulic acid, o-cresol, 3,5-xylenol, caffeic acid, p-corrosive acid, galic acid, siringat acid, protocatecuric acid, p-hydroxybenzoic acid, vanic acid, guaiacol, and p-cresol
Benefits of Brown Rice for Health
1. Lose weight
Many people have experienced the efficacy of brown rice for weight loss. In addition to the low calorie content in brown rice, it will be very effective in helping you prevent a distended stomach or excess calories. How does brown rice do it?? The complex carbohydrate content of brown rice will periodically supply energy to the body so that the stomach does not feel hungry quickly. If you consume it, it is also added with benefits of apples on the food menu, the diet program will produce a beautiful and very effective body shape.
2. Healthy for Digestion
The high fiber content in brown rice is also healthy for digestion so as to avoid health problems that can arise in the future. So from now on, consume natural foods to maintain long-term health. This fiber is very good for the intestines and helps the body’s metabolism smoothly.
3. Controls blood sugar/good for diabetics
For those of you who suffer from diabetes, it’s a good idea to switch to brown rice because the fiber content is very high and the calorie content is lower than white rice.
4. Lowering LDL (bad cholesterol) and increasing HDL (good cholesterol)
If you have problems with cholesterol, such as diabetes, you must consume brown rice instead of continuing to consume white rice as your staple food.
5. Prevents gallstones
In various studies, high-fiber foods are strongly associated with the prevention of gallstones. Fiber is very easy to digest so it helps in dissolving food waste to help form healthy bile.
6. Sources of antioxidants
Red rice is one of the excellent sources of antioxidants, the content of various vitamins and minerals found in it can help remove free radicals in the body.
7. Maintain bone health
Magnesium is a substance other than vitamin D and calcium that plays an important role in maintaining healthy bones and teeth. The nutritional content of magnesium is also found in brown rice so that it can help healthy bones and teeth.
8. Possibility to prevent cancer
What substances can prevent cancer and are found in brown rice? Selenium and polyphenols contained in brown rice are believed to prevent colon cancer. In addition, the high fiber and antioxidant content can certainly help the body avoid various types of cancer caused by free radicals.
The benefits of brown rice are quite good for health, especially for those of you who want to lose weight, diabetes, and maintain heart health.
Benefits of Brown Rice for Diet Programs
The benefits of brown rice for a diet that are placed as a substitute benefits of white rice, can help you lose weight. These nutritious seeds contain 110 calories per serving and 2 grams each for protein and fiber. Brown rice is a good source of magnesium, phosphorus, thiamine, vitamin B-6 and niacin and also provides iron and zinc.
Why Rice Is For Diet? Brown rice has characteristics that make it beneficial for weight loss ((healthyeating.sfgate.com, Is Brown Rice Good for You to Lose Weight?accessed 04 February 2015)), as follows:
1. Research Evidence
A six-week study published in “Nutrition Research” in February 2008, compared the weight loss benefits of a white rice substitute with a mix of brown and black rice.
Study participants who consumed a mixture of brown rice, lost more weight and body fat, when compared to participants who consumed only white rice substitutes.
2. Energy Density
Brown rice has a low energy density, due to the fiber and water it contains. Foods with a low energy density will contain fewer calories than foods that have a high energy density, so it will be easier to lose weight. Eat foods like this at the beginning of the meal, so that the intake of foods that are high in fat, sugar and calories becomes less.
3. Derived from Grains
Whole grains such as brown rice can help reduce body fat. A study published in the “American Journal of Clinical Nutrition” in 2008 found that people who consumed a low-calorie diet including whole grains lost more than people who consumed a low-calorie diet that included only refined grains.
Whole grains contain more filling fiber, so you’ll eat fewer calories later in the day. Most of the choices fall on this brown rice and also on wheat benefits.
4. Facilitate the Diet Program
Just adding one serving of brown rice to your diet every day will not help you lose weight. To reduce to weight, the most important thing is to consume fewer calories than used. Foods like brown rice are whole grains and low in energy density, so that will help make this easier.
The low glycemic content in brown rice is very good for people who are on a diet program because it controls the absorption of calories especially in the body. For people who run a diet program, consuming carbohydrate-type foods is still important, but choose those that have fiber content such as the benefits of brown rice. The fiber contained in brown rice comes from the skin because brown rice does not undergo a grinding and peeling process so it is different from ordinary white rice where other nutrients are lost due to milling.