What are the benefits of brown rice and is it worth eating as often as possible

Brown rice is a whole grain product that is very healthy due to its composition.

1. Saturates with vitamins

If you eat 100 g of boiled brown rice, you can getRice, Brown, Long-Grain, Cooked (Includes Foods for USDA's Food Distribution Program) / U. S. Department of Agriculture 16% of the daily value of vitamin B1 and about 10% of B3. The product also contains vitamins K, E, B5 and folic acid in small amounts.

2. Replenishes mineral deficiencies

100 g of rice containsRice, Brown, Long-Grain, Cooked (Includes Foods for USDA's Food Distribution Program) / U. S. Department of Agriculture almost 10% of the daily value of magnesium, more than 12% of phosphorus and about 5% of selenium. And also iron, potassium and zinc.

3. Helps to lose weight

As showsA. J. Wanders, J. J. G. C. van den Borne, C. de Graaf, T. Hulshof, M. C. Jonathan, M. Kristensen, M. Mars, H. A. Schols, E. J. M. Feskens. Effects of Dietary Fiber on Subjective Appetite, Energy Intake and Body Weight: a Systematic Review of Randomized Controlled Trials / Obesity Reviews

research, brown rice reduces appetite, reduces food calories and energy consumption. It is believed that this is due to the fiber. Indeed, for every 100 g of product there isRice, Brown, Long-Grain, Cooked (Includes Foods for USDA's Food Distribution Program) / U. S. Department of Agriculture 1.6 g of fiber with a daily requirement of 25-30 g. And brown rice itself - low calorie, total 123 kcal.

4. Reduces the risk of heart disease

Brown rice is high in magnesium, which improvesX. Fang, K. Wang, D. Han, X. He, J. Wei, L. Zhao, M. U. Imam, Z. Ping, Y. Li, Y. Xu, J. Min, F. Wang. Dietary Magnesium Intake and the Risk of Cardiovascular Disease, Type 2 Diabetes, and All-Cause Mortality: a Dose-Response Meta-Analysis of Prospective Cohort Studies / BMC Medicine work of the cardiovascular system. And yet, according to scientists, the risk of developing coronary artery disease is reduced.D. Aune, N. Keum, E. Giovannucci, L. T. Fadnes, P. Boffetta, D. C. Greenwood, S. Tonstad, L. J. Vatten, E. Riboli, T. Norat. Whole Grain Consumption and Risk of Cardiovascular Disease, Cancer, and All-Cause and Cause-Specific Mortality: Systematic Review and Dose-Response Meta-Analysis of Prospective Studies / British Medical Journal in people who often eat whole grains.

5. Good for Diabetes

Japanese scientists conducted an experimentT. Nakayama, Y. Nagai, Y. Uehara, Y. Nakamura, S. Ishii, H. Kato, Y. Tanaka. Eating Glutinous Brown Rice Twice a Day for 8 Weeks Improves Glycemic Control in Japanese Patients with Diabetes Mellitus / Nutrition & Diabetesduring which people with diabetes mellitus They ate brown rice twice a day for eight weeks. With such a diet, there were no sharp jumps in blood sugar levels, that is, it was possible to control it.

In addition, regular consumption of brown rice can reduceQ. Sun, D. Spiegelman, R. M. van Dam, M. D. Holmes, V. S. Malik, W. C. Willett, F. B. Hu. White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women / Archives of Internal Medicine the risk of developing diabetes mellitus due to maintaining a normal body weight.

6. Gluten Free

This protein is found in cereals such as wheat, rye, barley. People with celiac disease gluten causesL. M. Sollid, B. Jabri. Triggers and Drivers of Autoimmunity: Lessons from Celiac Disease / Nature Reviews. Immunology autoimmune reaction and intestinal inflammation. But brown rice dishes can be eaten by people with gluten intolerance and others. autoimmune diseases, in which there is also a reaction to this protein.