The health benefits of rice include its ability to provide instant energy, regulate and improve bowel movements, stabilize blood sugar levels, and slow down the aging process. It also plays a role in providing vitamin B1 to the human body. Other benefits include its ability to aid in skin care, boost metabolism, aid in digestion, reduce high blood pressure, help in weight loss, boost the immune system, and provide protection against dysentery, cancer, and heart diseases.
These benefits can be found in more than forty thousand varieties of this cereal available throughout the world. The two main categories are whole grain and white rice. Whole grain is not that processed, so it is high in nutritional value, whereas white rice is processed so that the bran or outer covering is removed, leaving it with fewer nutritional value. People choose different types of rice depending on their culinary needs, availability, and its potential health benefits as well.
It can also be defined by the length of each grain. Asian cuisines specialize in long grained ones, whereas American countries prefer short or medium length grains.
Table of Contents
Health Benefits of Rice
It is a fundamental food in many cuisines around the world and is an important cereal crop that feeds more than half of the world’s population. The health benefits of this widespread crop are explained below.
Since rice is abundant in carbohydrates, it acts as fuel for the body and aids in the normal functioning of the brain. Carbohydrates are metabolized by the body and turned into functional, usable energy. The vitamins, minerals, and organic components in rice increase the functioning and metabolic activity of all your organ systems, which further increases energy levels.
Eating rice is extremely beneficial for your health, simply because it does not contain harmful fats, cholesterol or sodium. It forms an integral part of a balanced diet. Any food that can provide nutrients without having any negative impacts on health is a bonus! Low levels of fat, cholesterol, and sodium also help reduce obesity and associated conditions.
Controls Blood Pressure
Rice is low in sodium, so it is considered one of the best foods for those suffering from hypertension. Sodium can cause veins and arteries to constrict, increasing stress and strain on the cardiovascular system as the blood pressure increases. This is also associated with heart conditions like atherosclerosis, heart attacks, and strokes, so avoiding excess sodium is always a good idea.
Whole grain rice, like brown rice, is rich in insoluble fiber that can protect against many types of cancer. Many scientists and researchers believe that such insoluble fibers are vital for protecting the body against the development and metastasis of cancerous cells. Fiber is beneficial in defending against colorectal and intestinal cancer. However, besides fiber, it also has natural antioxidants like vitamin C, vitamin A, along with various phenolic and flavonoid compounds, which act as or stimulate antioxidants to scour free radicals from the body. Free radicals are the by-products of cellular metabolism that damage your organ systems and cause the mutation of healthy cells into cancerous ones. Boosting your antioxidant levels is a great idea, and eating more rice is a wonderful way to do that.
Medical experts say that powdered rice can be applied topically to cure skin ailments. On the Indian subcontinent, rice water is readily prescribed by Ayurvedic practitioners as an effective ointment to cool off inflamed skin surfaces. The phenolic compounds, particularly in brown or wild rice, have anti-inflammatory properties, so they are also good for soothing irritation and redness. Whether consumed or topically applied, it tends to relieve a number of skin conditions. The antioxidant capacity also helps delay the appearance of wrinkles and other premature signs of aging that can affect the skin.
Prevents Alzheimer’s Disease
Brown rice is said to contain high levels of nutrients that stimulate the growth and the activity of neurotransmitters, subsequently helping in preventing Alzheimer’s disease to a considerable extent. Various species of wild rice have been shown to stimulate neuroprotective enzymes in the brain, which inhibit the effects of free radicals and other dangerous toxins that can cause dementia and Alzheimer’s disease.
Diuretic & Digestive Qualities
The husk of rice is considered to be an effective medicine to treat dysentery, and some people say husks from three months old rice crop have diuretic properties. Chinese people believe that rice considerably increases appetite, cures stomach ailments, and reduces all digestive problems. As a diuretic, rice husk can help you lose excess water weight, eliminate toxins from the body like uric acid, and even lose weight, since approximately 4% of urine is actually made up of body fat! The high fiber content also increases bowel movement regularity and protects against various types of cancer, as well as reducing the chances of cardiovascular diseases.
Rice is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine, and riboflavin. These vitamins provide the foundation for the body’s metabolism, immune system health, and general functioning of the organ systems since vitamins are required for many activities in the body.
Boosts Cardiovascular Health
Rice bran oil is known to have antioxidant properties that promote cardiovascular strength by reducing cholesterol levels in the body. We are already aware of the cardiovascular benefits of fiber, and low levels of fat and sodium. Wild and brown rice varieties are far better than white rice in this category since the husk of the grain is where much of the nutrients are; ironically, the husk is removed in white rice preparation.
Rice has resistant starch, which reaches the bowels and stimulates the growth of useful bacteria that help with normal bowel movements. Also, this insoluble rice is very useful in reducing the effects of conditions like irritable bowel syndrome (IBS) and diarrhea.
According to the International Rice Research Institute in the Philippines, the nutritional value of rice needs to be improved even more so that it benefits mankind. Being the most dominant cereal crop in most of the world, it can improve the lives of millions who consume it.
Efforts are currently being made to increase the micro-nutrient value of rice by combining traditional methods of growing crops with modern biotechnology. The institute further states that the development of rice with high iron and zinc compounds could be possible through bio-fortification. This can also induce high-quality yields, which could be eagerly accepted by farmers as well as rice consumers for longer, healthier lives.
Rice can prevent chronic constipation. The insoluble fiber in it acts like a soft sponge that may be pushed through the intestinal tract quickly and easily. Brown rice and whole grains are known to be rich in insoluble fiber. However, it is also advisable to drink lots of water for relieving your constipated condition, in addition to eating fibrous foods.
Diabetics should include brown rice rather than white rice, which contains low levels of the glycemic index. As little as one cup of brown rice on a daily basis provides a person with almost 100% of their daily manganese requirement, which helps to produce energy from carbohydrates and protein. It is also beneficial for normal functioning of the nervous system and the production of sex hormones.