Did you know that refined carbohydrates contribute greatly to poor nutrition? White rice, so that it remains that color, the fibrous hulls that are rich in nutrients are removed.
Refined flour is loaded with calories, but has similarly had most of the beneficial nutrients removed.
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Cereals and rice are one of our main sources of carbohydrates in the diet, so it is important that we select the ones that are healthier for us.
Brown rice is a health food with growing popularity, as explained by a European food import expert. He said: «We probably sold 30 percent more brown in the last two years than we did before.»
Brown rice contains protein and fiber that are removed in white rice and the glycemic index is lower, making it a healthier food for diabetics and pre-diabetics.
Bull describes how brown rice «can lower cholesterol, reduce risk of stroke, heart, type 2 diabetes.»
White rice has many of the nutrients removed. (Image: Pexels)
Brown rice is healthy, delicious and nutritious
The research carried out by the working group of Global Nutritional and Epidemiological Transition (GNET) examined the effectiveness of switching from a white rice diet to a brown rice diet.
Interestingly, many people in the study they started with preconceptions that brown rice was of lower quality and tasted worse.
After trying a few and learning about the nutritional benefits, more were willing to make the switch and participate in follow-up research.
The group also found that replacing a third of a serving of white rice with brown reduced the risk of diabetes by 16 percent.
GNET researcher Professor Frank Hu said: «From a public health standpoint, whole grains, rather than refined carbohydrates such as white rice, should be recommended as the primary carbohydrate source.
«These findings could have even larger implications for Asian and other populations in which rice is a staple food.»
Replacing white rice with brown rice might improve your blood sugar readings. (Pexels image)
The researchers also examined the effect of other whole grains, such as barley, which were linked to a reduced risk of 36 percent.
Other varieties of rice have been examined as methods to improve nutrition. Last year, the GMO product ‘golden rice’ received approval for commercial production in the Philippines.
This came after several decades of regulatory problems and concerns about the potential implications for genetically modified crops.
Rice is genetically modified to contain high amounts of vitamin A, common vitamin deficiency in the region that can lead to blindness. Moderation remains an important consideration in the diet.
The GNET study was unable to examine the impact of substituting brown rice in people who eat large amounts of rice.
Brown rice contains higher amounts of fiber that can help control blood sugar, but it is still high in carbohydrates.
brown rice it is also a useful source of many useful nutrients, such as iron and magnesium.