Brown rice is a food that is often associated with healthy eating.
Considered a whole grain, brown rice is less processed than white rice, which has had its husk, bran and germ removed.
With brown rice, only the shell (a hard protective covering) is removed, which leaves the nutrient-rich bran and germs behind.
As a result, brown rice retains the nutrients that white rice is lacking, such as vitamins, minerals, and antioxidants.
However, with the rising popularity of low-carb diets, many people avoid brown rice.
This article discusses the health benefits of brown rice to help you decide if it is a healthy food to include in your diet.
While brown rice is a simple food, its nutritional profile is far from it.
Compared to white rice, brown rice has a lot more nutrients to offer.
Although similar in calories and carbohydrate content, brown rice outshines white rice in almost every other category.
One cup of brown rice contains (1):
- Calories: 216
- Carbohydrates: 44 grams
- Fiber: 3.5 grams
- Fat: 1.8 grams
- Protein: 5 grams
- Thiamine (B1): 12% of the RDI
- Niacin (B3): 15% of the RDI
- Pyridoxine (B6): 14% of the FDI
- Pantothenic acid (B5): 6% of the RDI
- Iron: 5% of the RDI
- Magnesium: 21% of FDI
- Phosphorus: 16% of the RDI
- Zinc: 8% of the FDI
- Copper: 10% of the RDI
- Manganese: 88% of FDI
- Selenium: 27% of FDI
This whole grain is also a good source of folic acid, riboflavin (B2), potassium, and calcium.
In addition, brown rice is exceptionally rich in manganese. This little-known mineral is essential for many important processes in the body, such as bone building, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation (2).
Manganese deficiency has been linked to a higher risk of developing metabolic syndrome, bone demineralization, stunted growth, and poor fertility (3, 4).
Just one cup of rice covers almost all of your daily needs for this important nutrient.
As well as being an excellent source of vitamins and minerals, brown rice is also a source of powerful plant compounds.
For example, brown rice contains phenols and flavonoids, a class of antioxidants that protect the body from oxidative stress (5).
Oxidative stress has been linked to a number of health conditions, including heart disease, certain types of cancer, and premature aging (6).
The antioxidants found in brown rice help prevent cell damage from unstable molecules called free radicals and reduce inflammation in the body (7).
Studies suggest that the antioxidants found in rice may be the reason for the low prevalence of certain chronic diseases in areas of the world where rice is a staple food (8).
Brown rice is very nutritious and provides the body with a variety of vitamins, minerals, and antioxidants.
Replacing more refined grains with brown rice can help you lose weight.
Refined grains like white rice, white pasta, and white bread lack the fiber and nutrients that whole grains like brown rice contain.
For example, one cup (158 grams) of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram (9).
Fiber helps you stay full for longer, so choosing foods high in fiber can help you eat fewer calories overall (10).
In fact, studies show that people who eat more whole grains like brown rice weigh less than those who eat less whole grains.
A study of over 74,000 women found that those who ate more whole grains consistently weighed less than those who ate fewer whole grains.
In addition, the women with the highest fiber intake had a 49% lower risk of severe weight gain than the women with the lowest fiber intake (11).
Replacing white rice with brown rice can also help reduce belly fat.
In one study, 40 overweight women who ate 2/3 cup (150 grams) of brown rice per day for six weeks had significant reductions in body weight and waist size compared to women who ate the same amount of white rice.
In addition, the women who ate brown rice experienced significant decreases in blood pressure and CRP, a marker of inflammation in the body (12).
Brown rice contains more fiber than refined grains like white rice. Choosing high fiber whole grains like brown rice can reduce belly fat and help you lose weight.
There is no doubt that brown rice is a heart healthy food. It’s high in fiber and beneficial compounds that can reduce your risk of heart disease.
A large study of over 560,000 people showed that people who consumed the most fiber had a 24-59% lower risk of developing heart disease, cancer, and respiratory disease (13).
Similarly, a review of 45 studies found that people who ate the highest amount of whole grains, including brown rice, had a 21% lower risk of coronary artery disease than those who ate the least whole grains (14).
Aside from being a good source of fiber, brown rice contains compounds called lignans that can help reduce risk factors for heart disease.
Diets high in lignan-rich foods like whole grains, flax seeds, sesame seeds, and nuts have been linked to reduced cholesterol levels, lower blood pressure, and decreased arterial rigidity (15).
In addition, brown rice is rich in magnesium, a mineral that plays a vital role in keeping the heart healthy. A review of 40 studies found that increasing dietary magnesium was associated with a 7–22% lower risk of stroke, heart failure, and all-cause mortality (16).
Another review of nine studies showed that every 100 mg / day increase in magnesium intake reduced mortality from heart disease in women by 24-25% (17).
Brown rice is high in fiber, lignans, and magnesium, all of which have beneficial effects on heart health and your risk of heart disease.
Reducing carbohydrate intake and choosing healthier options are critical to blood sugar control.
Although carbohydrates have the biggest impact on blood sugar, people with diabetes can reduce spikes in blood sugar and insulin by eating less refined grains like white rice.
Replacing white rice with brown rice can benefit people with diabetes in a number of ways.
In one study, people with type 2 diabetes who ate two servings of brown rice per day experienced significant decreases in post-meal blood sugar and hemoglobin A1c (a marker of blood sugar control) compared to those who ate white rice ( 18).
Brown rice has a lower glycemic index than white rice, which means it is digested more slowly and has less of an impact on blood sugar.
Choosing foods with a lower glycemic index can help diabetics better control their blood sugar.
Several studies suggest that foods with a higher glycemic index increase blood sugar, insulin, and ghrelin, a hormone that causes hunger (19, 20).
Reducing ghrelin levels can help people with diabetes control their hunger, which can reduce overeating and keep blood sugar levels under control.
Also, replacing white rice with brown rice can reduce the chances of developing type 2 diabetes.
In a study of over 197,000 people, replacing just 50 grams of white rice with brown rice per week was associated with a 16% lower risk of developing type 2 diabetes (21).
Choosing brown rice over refined grains can help people with diabetes control their blood sugar and reduce the chance of developing diabetes in the first place.
Gluten is a protein found in grains like wheat, barley, and rye. Today, more and more people are following a gluten-free diet for a variety of reasons.
Certain people are allergic or intolerant to gluten and experience mild to severe reactions such as stomach pain, diarrhea, gas, and vomiting.
In addition, people with certain autoimmune diseases often benefit from a gluten-free diet (22, 23).
These factors have led to an increasing demand for gluten-free foods.
Fortunately, brown rice is naturally devoid of this often problematic protein, making it a safe choice for those who cannot or do not want to consume gluten.
Unlike highly processed gluten-free products, brown rice is a whole grain that is filled with beneficial nutrients that your body needs to function properly.
Brown rice is also made into other healthy gluten-free products such as crackers and pasta that people on a gluten-free diet can enjoy.
Brown rice does not contain gluten and is a safe and healthy choice for those on a gluten-free diet.
One of the best things about brown rice is its versatility.
You can eat it any time of the day and incorporate it into a variety of recipes.
Here are a few ways to add brown rice to your diet:
- Make a cereal bowl for lunch with brown rice, vegetables, and protein
- Top brown rice with eggs, salsa, avocados, and black beans for a hearty breakfast
- Swap oatmeal for brown rice porridge at breakfast
- Use brown rice instead of white rice when preparing stir-fries
- Instead of white pasta, incorporate brown rice into your favorite soup recipes
- Throw brown rice with fresh vegetables and olive oil for a tasty side dish
- Make black bean and brown rice burgers for a plant-based dinner or lunch
- Use brown rice to make energy bars
- Swap white rice for brown rice for a healthier version of rice pudding
- Ask for brown rice in your sushi rolls to add fiber to your meal
- Use brown rice in your curry recipes
- Try risotto with a healthy twist by using brown rice instead of arborio rice
- Replace white noodles with brown rice noodles
- Saute brown rice with olive oil and garlic for a flavorful carbohydrate option
As you can see, there are tons of ways to consume brown rice. This nutritious whole grain goes well with many ingredients and can be enjoyed for breakfast, lunch or dinner.
Brown rice is a flexible ingredient that can be enjoyed in various recipes and meals. You can also use it as a healthy substitute for white rice or pasta.
Brown rice is a very nutritious, gluten-free grain that is packed with an impressive amount of vitamins, minerals, and beneficial compounds.
Eating whole grains like brown rice can help prevent or improve various health conditions like diabetes and heart disease.
Not to mention, swapping refined grains like white rice for brown rice can even help you lose weight. Brown rice is a versatile carbohydrate that can be eaten at any time of the day.
Whichever way you choose this wholesome whole grain product, you are going to be making wise choices for your overall health.
How to live longer: Whole grains can boost longevity Introduction
In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.
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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”
The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.
Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.
Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.
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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.
A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.
In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.
Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.
“Half of the grains that a person consumes every day should come from whole grain products.”
David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.
“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”
The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.
The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.
The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.
“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”
Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young
Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.
The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.
“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.
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Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.
Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.
“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”
She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “
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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)
Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.
“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “
EXPERT CALLS BRADY’S DIET ‘SKETCHY’
It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.
“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”
Gluten is a protein found in various types of grain, including wheat, barley, and rye.
She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”
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Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.
“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”
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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.
While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”
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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.
“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”
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Brady’s representatives did not immediately respond to Fox News’ request for comment.
What Is Cellulose and Is It Safe to Eat?
Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.
When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).
This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.
Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.
When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).
Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).
In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).
Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.
Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.
Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).
Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).
Other names for cellulose added to food include:
- Cellulose rubber
- microcrystalline cellulose
- Sodium carboxymethyl cellulose
- microcrystalline cellulose
Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).
Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).
It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.
Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.
Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).
However, it is unclear whether cellulose preparations meet their requirements.
A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).
Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.
Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.
All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:
- Upset stomach
Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).
If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.
Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.
Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).
Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.
Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.
Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.
Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.
Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.
It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.
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