The Healthiest Carb for dinner

The Healthiest Carb’ for dinner    

Brown Rice

Brown Rice is a highly nutritious and a brilliant high complex carbohydrate to include in your meals. 

Health benefits of brown rice are due to lack of processing. There is no such thing as a "brown or white rice" plant; it is the same plant.  The difference is in the hulling process.  Brown rice consists of several layers, only the outermost hull is removed, whereas white rice goes through further milling removing the bran and germ layer, then polished, removing the aleurone layer, eliminating vital nutrients.

After processing white rice has less than 45% of its actual nutritional value, while brown rice’s nutritional value is much higher due to presence of fatty acids, proteins and rich source of vitamins such as; vitamins B3, B5, B6; folic acid, manganese, phosphorous, magnesium, iron, calcium, and potassium.

White rice tends to be stickier and can contribute to constipation.  It certainly does not offer you many vital nutrients, essentially a poor choice when seeking sound nutritional value and optimum health.

Benefits of brown rice far out-way that of white rice or even potatoes, such as:

High in manganese, which helps produce energy from carbohydrates and protein. Manganese assists in synthesis of fatty acids, necessary for a healthy nervous system.  1 cup of brown rice gives you 85% of daily requirement of manganese.

Manganese is required for antioxidant enzyme, superoxide dismutase, which protects the mitochondria against free radicals formed during energy production. A rich source of selenium and fiber, fighting against colon cancer and prevention of gall stones.  Selenium is an antioxidant working with Vitamin E to help prevent cardiovascular disorders, high blood pressure, helping with asthma and rheumatoid arthritis.

Fiber in brown rice assists in reducing cholesterol and prevention of atherosclerosis binding to cancer-causing chemicals, assists in establishing bowel function, reduces constipation  and for stomach and intestinal ulcers, since it is an easily digestible starch.

Brown rice  helps in reducing insulin resistance and metabolic syndrome associated with high triglycerides, high blood pressure, visceral obesity, high cholesterol and reduces risk of type 2 diabetes.

Maintains balanced blood sugar levels and therefore assists in weight management, whereas potatoes and white rice (the latter often contains chemicals), is counterproductive here.  When blood sugar levels are maintained, hunger is satisfied, so good for people who experience reactive hypoglycemia.

Brown rice is rich in plant lignan’s, converting to mammalian lignan's such as enterolactone in the intestine, which is highly protective against breast and hormone-dependent cancers.

High in magnesium reducing severity of asthma, frequency of migraine headaches, heart attack and strokes.  Magnesium balances the action of calcium and regulates nerve and muscle tone.  Daily consumption recommended here.

The question I am often asked is:  "is Basmati rice just as good as brown rice?'

Basmati rice originates from India.  Like all species of rice, basmati is available in white or brown depending on the milling process.  Jasmine rice has its own unique smell and flavour.  The smell in basmati is due to a chemical called 2-acety-1-pyrroline, approximately 90 parts per billion which is about 12 times more than other rice giving basmati its special aroma.

 

Brown basmati rice is like other types of brown rice in nutrient content, whereas white basmati rice compares to other types of white rice.  Brown basmati rice contains about 20% more fiber compared to other types of brown rice. 

Overall, brown rice is a wonder food for optimum health containing many phytonutrients, helping you maintain balanced energy levels, unlike white rice. It is tasty with a slight nutty flavor, easy to cook, taking around 15mins.  An average serve might equate to 4-5 dessertspoons with steamed vegetables and choice of protein satisfying even the most healthy appetite.  Recommended you seek professional nutritional assessment for your unique health requirements along with eating brown rice.

Most restaurants/cafes do not offer brown rice with meals, which is often looked down upon.  Educate and encourage your favorite restaurant to consider brown rice on their menu, a far healthier choice!  It certainly is a food I would recommended those suffering from reactive hypoglycemia to eat frequently.

Brown rice milk (without cane sugar) assists in stablising blood sugar levels over night when drunk prior to bed curbing hunger.

Lyn Craven is a Practitioner of Naturopathy, Bowen Therapy, Energy/Reiki Therapist, Meditation Teacher, a Corporate Health Consultant and Presenter. Lyn is health researcher/writer for variety of Natural Health magazines and has produced a meditation CD helping people manage stress.  This CD is available for purchase.  Sound sample is on the website.
Lyn runs a private practice in Sydney and offers locum consults and workshops on the Sunshine and Gold coast.
Every naturopathic consult includes a treatment. 

 www.lyncravencorporatehealth-naturopath.com 

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