24/01/2025
Make the switch: Choose Brown Rice!
Did you know that brown rice is a more sustainable and nutritious alternative to white rice?
Brown rice is a type of whole grain that is generally considered as more nutritious than white rice. It is higher in nutrients and fiber content and linked to positive effects on health.
The refining process of grains removes a significant amount of nutrients including antioxidants, B vitamins, minerals, fats, fiber, and protein. This is why several refined grains need to undergo the enrichment and fortification process afterwards. Unlike white rice or “refined rice”, brown rice does not undergo the refining process, maintaining its bran (darak) and germ layer. This results in a brownish, tougher, and chewier rice that offers a variety of health benefits and a wide variety of nutrients.
Some of the major benefits that we could get from eating brown rice includes:
Maintain Healthy Weight. Brown rice is classified under whole grains which are made up of resistant starches, a type of complex carbohydrate. Complex carbohydrates need more time to digest, which helps us feel full or “busog” for longer periods of time and eat less. This can be very helpful in losing weight or maintaining a healthy weight.
Control Blood Sugar Levels. Brown rice and other whole grains can help in controlling blood sugar levels, which reduces the risk of developing type 2 diabetes, and other non-communicable diseases.
Promotes Heart Health. The resistant starch in brown rice cannot be digested in the small intestines, causing it to ferment in the large intestines. This results in the production of short-chain fatty acids (SCFAs). SCFAs are linked to a variety of health benefits such as lowered risk of heart diseases due to its anti-inflammatory function and effect in lowering cholesterol levels.
Digestive Health. Brown rice contains dietary fiber and resistant starch. As it ferments in the large intestines, it also feeds good gut bacteria and boosts overall gut health. This could help in promoting good bowel movement and lowering the risk of colon cancer.
CHOOSE YOUR RICE WISELY!
References:
Bojarczuk, A., Skąpska, S., Khaneghah, A. M., & Marszałek, K. (2022). Health benefits of resistant starch: A review of the literature. Journal of Functional Foods, 93, 105094. https://www.sciencedirect.com/.../pii/S1756464622001645
Department of Science and Technology- Food and Nutrition Research Institute (2016, August 23). Pinggang Pinoy. FNRI Website. https://www.fnri.dost.gov.ph/.../tools-and.../pinggang-pinoy
Han, J., Wu, J., Liu, X. et al. (2023). Physiological effects of resistant starch and its applications in food: a review. Food Production, Processing and Nutrition, 5, 48. https://doi.org/10.1186/s43014-023-00156-x. https://fppn.biomedcentral.com/.../s43014-023-00156-x...
World Health Organization (n.d.). - Healthy Diet. Campaigns: Connecting the world to combat coronavirus. https://www.who.int/.../heal.../healthyathome---healthy-diet
Wu, X., Guo, T., Luo, F., & Lin, Q. (2023). Brown rice: a missing nutrient-rich health food. Food Science and Human Wellness, 12(5), 1458–1470. https://www.sciencedirect.com/.../pii/S2213453023000101...