![]() Review studies say it has anti-inflammatory and antimicrobial effects and may help prevent cancer and diabetes. Ferulic acid is a potent antioxidant found in rice bran.Lignans are antioxidants that research has linked with lower risks of heart disease, menopausal symptoms, osteoporosis, and breast cancer.The bran of brown rice may be a good source of lignans and ferulic acid: Pigmented rice, including red-grained varieties such as purple rice, is particularly rich in antioxidants. White rice is a poor source of antioxidants and other plant compounds. Healthful plant compoundsīrown rice contains several other plant compounds that research has linked with health benefits. Whole grains have a wide range of health benefits.Īccording to the American Heart Association, whole grains improve blood cholesterol levels and reduce the risk of heart disease, stroke, type 2 diabetes, and obesity.īrown rice contains several heart healthy components, such as minerals, antioxidants, lignans, and dietary fiber.Įating high fiber rice as a substitute for white rice may aid weight loss, along with a decrease in cholesterol. On the other hand, regular consumption of brown, or whole grain, rice can have health benefits. Enriched white rice does contain added B vitamins that are important for health. Read more about soluble and insoluble fiber here.Īside from providing energy and basic nutrients, refined white rice does not offer any health benefits. Butyrate boosts gut health by reducing inflammation, improving gut barrier function, and reducing the risk of colon cancer. Resistant starch increases butyrate in the gut. White and brown rice contain varying amounts of a soluble fiber called resistant starch. The bran contains mainly insoluble fibers, such as hemicellulose, and virtually no soluble fiber. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber. Fiberīrown rice contains a higher amount of dietary fiber than white rice - 1.6 g per 100 g. While many people find sticky rice more palatable, quick digestion can lead to unhealthful spikes in blood sugar levels, especially in people with diabetes. In contrast, the body digests sticky rice very easily. ![]() The body takes longer to digest high-amylose rice because the amylose slows down starch digestion. These compounds also affect how easily the body can digest the rice. ![]() This makes it ideal for risottos, rice pudding, and eating with chopsticks.
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