Although brown rice is not widely known in Arab cuisine, nutrition experts always recommend using it and substituting it for white rice, as it offers significantly higher nutritional value. Brown rice is a whole grain that retains its outer shell, unlike white rice, which has had its husk removed. It is well-known that the husks of grains retain the majority of the beneficial minerals, vitamins, and dietary fibers essential for body health. Brown rice is high in manganese, a key component of fatty acids, and it also contains calcium, iron, phosphorus, sodium, copper, chloride, sulfur, iodine, B-complex vitamins, selenium, antioxidants, and zinc.
Here are the main health and nutritional benefits we can gain from consuming brown rice:
1. **Reduces the Risk of Diabetes:**
Brown rice is rich in dietary fiber and essential nutrients, and it contains less sugar than white rice, which means it lowers blood sugar levels and thus protects against diabetes and alleviates its symptoms in those affected.
2. **Lowers Blood Cholesterol Levels:**
Brown rice contains essential amino acids such as gamma-aminobutyric acid (GABA), which helps prevent the rise of cholesterol levels in the blood, as well as lowering harmful cholesterol levels.
3. **Prevents Weight Gain:**
Brown rice takes longer to digest compared to white rice due to its high fiber content, which reduces the frequency of hunger and prevents gaining excess weight from oily or sugary foods.
4. **Protects Heart Muscles:**
Recent studies have found evidence that brown rice may help improve heart and vascular health because it is rich in B vitamins such as B1 (thiamine) and magnesium, with deficiencies in these nutrients linked to heart failure and heart attacks.
5. **Cancer-Resistant:**
Brown rice contains a natural compound called inositol hexaphosphate or IP6, used in treating cancers of the breast, liver, colon, and blood. Studies have shown that a high intake of dietary fiber can provide protection against breast and colorectal cancers. Additionally, brown rice contains polyphenols, which are among the most prominent natural substances with antioxidant properties, preventing oxidative damage to cells.
