Although I abhorred sushi as a kid (wow, how my tastebuds have changed), my mom has always instilled in me that when you can, order brown rice. At first I wasn’t sure why and thought sticky white rice tasted awesome, which it does.
But now that I’m older, and hopefully wiser, I’ve learned to respect what my mom says because as we all know, our moms are usually right–well, about most things. Here are some benefits of brown rice that’ll make you think twice about sticking with regular white rice on your next sushi outing.
1. A True Whole Grain
Dude, just look at these Buddha bowls. Veggies and brown rice? Yes, please, if they look like that thrown together. Brown rice has significantly more layers than white rice, thereby qualifying it as a whole grain that’s a lot more nutritious for your bodily functions–and making it a much healthier carb to feature in your Buddha bowl. Let’s break down the reasons why.
The process that makes brown rice only removes the outermost layer of the rice kernel called the hull and is the least damaging to nutritional value. Conversely, to convert brown rice into white rice by removing the bran and most of the germ layer, you lose 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.
According to U.S. law, white rice must be enriched with vitamins B1, B3, and iron once it’s fully milled and polished–but not without at least 11 lost nutrients in total. So basically, just like most sequels, white rice is not as good for your well-being as the original.
2. Manganese
Just one cup of cooked brown rice contains 88 percent of the amount of the mineral manganese you should consume daily. Manganese helps to glean the most from the carbohydrates and proteins you eat by turning them into energy to keep you moving.
Additionally, manganese helps to lower the risk of cancer by forming part of an antioxidant enzyme called superoxide dismutase to protect you against free radicals, which are cancer-causing agents.
3. Fiber and Selenium
High in dietary fiber, brown rice helps to aid digestion and very may well help to reduce the risk of breast cancer. A study of over 35,000 women confirmed that in pre-menopausal women, fiber from whole grains like brown rice was significant in protecting against breast cancer.
The dietary fiber and mineral selenium found in brown rice also work to prevent colon cancer. Selenium works with Vitamin E in antioxidant systems throughout your body to not only prevent cancer, but also heart disease, and to decrease the symptoms of asthma and the pain and inflammation caused by rheumatoid arthritis.
4. Lower Cholesterol
The benefits of brown rice only continue with the oil found within the whole grain, as it helps to lower cholesterol. One study from The American Journal of Clinical Nutrition found that rice bran oil could become an important functional food for cardiovascular health.
Also, brown rice’s heart-healthy fiber uses cholesterol to make bile acid to facilitate digestion, ultimately helping to lower cholesterol levels. A lovely visual, I’m aware.
5. Heart Health
Brown rice contains 21 percent of the daily value of magnesium you should eat per day. This mineral benefits your heart by regulating blood pressure and offsetting sodium in your body.
Magnesium was also found to lower the progression of post-menopausal women’s antherosclerosis (plaque built up in blood vessels) and stenosis (the narrowing of passages in your arteries).
Not something we necessarily need to worry about at this point in time, but the earlier you start eating brown rice, probably the better for you.
6. Gluten-free
According to the USA Rice Federation, brown rice is naturally gluten-free and therefore an easy carb to incorporate into a gluten-free diet.
But fair warning: brown rice can become cross-contaminated with gluten in mixed-use kitchens. So, it might be a safer bet to prepare it at home.
7. Protective Against Childhood Asthma
Hey, sushi with brown rice might just be the right call. The International Study on Allergy and Asthma in Childhood reported that increasing the amount of whole grains like brown rice and fish you eat could reduce the risk of childhood asthma by 50 percent.
So especially with all the omega-3 fatty acids found in salmon, a salmon avocado cut roll with brown rice could be just the right thing to order tonight.
8. Weight Management
Coming in at only 216 calories per cup, brown rice is a low-GI carb that can easily help you lose or maintain a healthy weight depending on your diet.
Diabetes Care also reported that brown rice helps lower the risk of metabolic syndrome, which is a strong predictor of cardiovascular disease and Type 2 Diabetes. Some symptoms include belly fat, low levels of good cholesterol (HDL is good, LDL is bad), and high blood pressure.
9. Lower Risk of Diabetes
Also according to Diabetes Care, making brown rice a part of your regular lunch or dinner meal plans is a smart way to reduce the risk of Type 2 Diabetes in general.
But, brown rice can also be beneficial if you already have Type 2 Diabetes. One study from The National Journal of Food Sciences and Nutrition found that eating more brown rice instead of white resulted in reduced blood glucose levels.
After this extensive list detailing the benefits of brown rice, are you really going to question whether or not you should order brown over white rice ever again?
Yeah, I didn’t think so. Thanks for the advice, Mom, and I shall continue to order brown rice at sushi places–as long as they have it in-house, of course.