The health benefits of integral rice are immeasurable. Integral rice is an integral grain, which means that it contains a large amount of fiber. This is owned to the fact that the whole grain contains All Three Components: Bran, Germ, and endosperm. On the contrary, when the grain is processed, everything that remains is the endosperm. Why is this significant?
When the endosperm is left intact, it makes all the proteins; the bran contains approximately 80% of the minerals; and the germ contains vitamin E, minerals, unsaturated fats, antioxidants, and phytochemicals which are chemicals found in fruits, vegetables, beans, and other types of plant foods. In addition, it has been proven that the levels of antioxidants in whole grains are higher than in white rice, for example, and serve to prevent the appearance of cell damage. Vitamin E is also an antioxidant.
In addition, all three contain vitamin B. Therefore, when all of these components are present and unprocessed in grain, it is considered the “whole” grain that offers the most nutrients and defends disorders such as cancer, heart disease, cholesterol, high blood pressure, weight gain, and type 2 diabetes.
Studies have shown that consuming a daily caloric intake of complex carbohydrates like brown rice is significant because whole grains are not only low in fat, but their high fiber content contributes to a healthy diet.
Whole foods, specifically brown rice, also help lower high cholesterol levels and reduce the chances of developing type 2 diabetes. It controls blood sugar levels by slowing the absorption of certain nutrients, reducing the rise in insulin.
Most of the products you find in your supermarket increase their fiber content by using whole grains that not only lower cholesterol, but also contain less sugar.
Most diets today consist of low fat, high fiber diets. A high fiber diet would mainly consist of integral grains such as integral rice. Consuming brown rice three times a day will ease your hunger and leave you fully fueled by avoiding sweets and other foods that increase weight gain.
Studies indicate that certain cancers can be reduced by consuming brown rice, specifically colon and prostate cancers. Also, including three servings of brown rice in a diet regimen, the risk of heart failure and stroke is limited. Research indicates that brown rice can reduce cardiovascular disease by 21%, and doctors are encouraging patients to eat more whole foods than ever before. The health benefits of brown rice are not only significant, but have been shown to be effective in preventing diseases and other conditions that can become chronic and, in some cases, life-threatening.