Brown rice: 5 reasons to include it in the diet

Rice is an important source of carbohydrates that are responsible for generating energy in the body. When placed in a meal that contains beans, vegetables and meat, experts consider that the dish is correctly balanced in terms of nutrition.

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 its nutrients.

According to nutritionist Gisela Peres from Santa Casa de Misericórdia (RJ), outside a balanced meal, white rice is considered an “empty calorie”.

As it is difficult to remove rice from the daily meal, the solution is to try to replace white rice, at least a few times a week, with brown rice.

Brown rice has the same caloric value as white rice, but has much higher levels of soluble and insoluble fiber, protein, minerals and vitamins, making it a healthier option.

5 reasons to eat brown rice

1. Very good for those who want to lose weight

This item is, without a doubt, the most important on the list of those who are on a diet. Despite containing the same amount of calories as white rice, brown rice has a different industrialization process: the husks and the skin that surrounds it are not removed, so the amount of fiber that this rice contains is much greater. “As your digestion is slower due to the fibers contained therein, brown rice stays longer in the stomach, promoting a greater feeling of satiety. In addition, it keeps the level of sugar in the body stable, this favors so that this sugar does not accumulate in the form of fat in the abdomen’, says Gisela.

2. Improves the functioning of the gastrointestinal system

Again, because of its fiber, brown rice is a hero for constipation problems. Due to its soluble fibers, which are responsible for absorbing water, transforming 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 fiber levels in your diet, you also need to increase your water consumption.

3. Helps prevent colon cancer

Not only brown rice, but wholegrain breads, cereals and foods containing fiber in general help to prevent colon cancer. Studies carried out by the Imperial College in London and the University of Leeds, in England, have associated the consumption of soluble fiber with the prevention of tumors. By forming the gelatinous substance that absorbs fat, fibers, despite not being digested by the body, help to regulate the functioning of the intestine, thus reducing the chances of developing colon cancer.

4. Keeps blood glucose levels stable

Studies carried out at Harvard University, in the United States, prove that excessive consumption of white rice can 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 fibers that are also responsible for delaying the absorption of sugar by the body after meals, so it helps to keep glucose levels under control. A good option for diabetics who do not give up eating rice.

5. Helps reduce bad cholesterol

“Among the many nutrients present in brown rice are lipids, especially palmitic, oleic and linoleic acids, which also help in the synthesis of important hormones and in the reduction of bad cholesterol, increasing the levels of good cholesterol”, explains nutritionist Gisela Peres.

The most important thing to start a recipe with brown rice is that at the time of cooking it is “al dente”, so as not to suffer nutrient losses. The tip for those who are not used to the taste of brown rice is to mix portions of white rice, gradually reducing the amount until you reach the plate with just brown rice.

Learn how to cook this very healthy grain

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.