Our main food is rice! What are the real health benefits of eating rice? (Health Benefits of Rice)

Asking someone in our country, "How are you?" is like asking, "Have you eaten rice?" Rice is so integral to our lives and our culture. About half of the world's population gets 50% of their daily energy from rice. So, isn't it very important to know exactly what rice we eat every day, and what its benefits and drawbacks are? Let's talk about that today.

White rice? Bran rice? What's the difference?

Many people think that white rice and brown rice (red rice) are two different types. But in reality, they both come from the same rice grain. The difference lies in the way the rice grain is processed (milled).

Simply put, the outer layer of a rice grain is a dark brown layer that is rich in nutrients. We call this the "bran layer." This bran layer is not removed from bran rice or red rice.

However, when white rice is made, this valuable bran part is completely milled and then polished to remove it. This is why white rice shines white.

However, because it contains bran, bran rice takes a little longer to cook than white rice. So, to get the most nutrition, it's best to add bran rice to your diet.

Main health benefits of eating bran rice

Let's take a look at some of the health benefits of adding brown rice to your diet.

Helps control diabetes

Brown rice can help people with diabetes control their blood sugar levels. Let's understand this with a value called the Glycemic Index . Simply put, it measures how quickly your blood sugar levels rise after eating a certain food.

• White rice has a high glycemic index of 64.
• This value for bran rice is about 55, which is a relatively low value.

This means that when you eat white rice, your blood sugar levels rise quickly. But when you eat brown rice, your blood sugar levels rise slowly. This is very important for diabetics. Several studies have found that eating too much white rice increases the risk of developing diabetes.

Good for heart health

Whole grains, like brown rice, are higher in fiber than processed foods. This fiber helps lower the levels of bad cholesterol in your blood, which can reduce your risk of heart disease and stroke.

Also, since eating fiber-rich foods makes you feel full, it's easier to maintain a healthy weight. In addition, the vitamins and minerals in bran rice help carry oxygen to the blood and other important processes in the body.

May reduce cancer risk

Brown rice contains three types of phenolics . These are powerful antioxidants found naturally in plants. Antioxidants protect our cells from free radicals, which damage cells. By protecting cells in this way, we can reduce the risk of cancer. These valuable phenolics are mostly found in the bran part of the rice grain. So when the bran is removed when making white rice, most of these antioxidants are also removed.

Digestive system health

The insoluble fiber in brown rice prevents constipation and regularizes bowel movements. It also helps prevent conditions like hemorrhoids .

Another important thing is that rice is a gluten-free food. People with celiac disease cannot digest certain grains. For them, rice is a good food that they can eat without any problems and get the necessary nutrition.

Let's look at the nutrition contained in rice.

Brown rice contains several vitamins and minerals that are very important for our bodies. Let's also see how the nutritional values ​​compare to white rice.

Two things to keep in mind when talking about rice

Although rice is a very good food, there are two things we need to pay attention to when thinking about food safety.

1. Is it really dangerous to eat leftover rice?

You may have heard this story. It's not good to eat leftover rice, it can be poisonous. There is some truth to this. There is a type of bacteria called Bacillus cereus . If starchy foods like cooked rice are not properly cooled and refrigerated, this bacteria can grow in it. If this bacteria is ingested, it can cause nausea and vomiting.

This is very easy to avoid:

• If you have leftover cooked rice, don't leave it at room temperature for hours.
• Close it tightly and put it in the fridge as soon as possible.
• Reheat well when reheating.
• Maintain good cleanliness in the kitchen.

2. Does rice contain arsenic?

Arsenic is a highly toxic chemical that occurs naturally in the earth. The use of fertilizers and pesticides has increased arsenic levels in soil and groundwater. Rice has a higher capacity to absorb arsenic than other grains. This is because rice is grown using a lot of water.

There is a solution to this too:

• Before cooking rice, rinse the rice several times under running water.
• When cooking, cook with more water than you normally would . Like boiling pasta.
• After the rice is cooked , strain off the remaining water.

These methods can significantly reduce the amount of arsenic in rice.

Delicious ways to make the most of rice

If you're worried about the long cooking time of bran rice, cook a large batch at once, divide it into portions, and store it in the freezer. Then, when you're ready to eat, all you have to do is heat it up.

Rice is not something that should be eaten just as rice. It can be made nutritious by combining it with various vegetables, herbs, meat and fish. Here are some ideas:

• Make a delicious rice salad by adding things like lentils, chickpeas, peas, and your favorite vegetables.
• Make rice like fried rice with vegetables like carrots, beans, leeks, and cabbage.
• Fill the bell peppers with a mixture of rice and vegetables and cook.
• Mix rice with black beans, corn, and sambal to create a new flavor.
• Add something like broccoli or spinach to your favorite chicken curry or fish curry and eat it with rice.

If you are concerned about your diet, especially due to a medical condition (such as diabetes or high blood pressure), it is very important to seek advice from your doctor or physician about the diet that is best for you.

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