Eating healthy all year around is important for good health, and even more so during the warm summer months. Tempting high calorie treats such as ice cream, beers, soft drinks, and barbecues call out to us. Of course, have fun but don’t stray too far. Good nutrition is the key to good health. A great food that is delicious and also promotes great nutrition, weight loss, heart health, and normal blood sugar levels is brown rice. Mix some of that into your summer meals.
Eating Healthy: Why Choose Brown Rice?
Brown rice is an unprocessed whole grain and contains nutrients such as vitamins, minerals, and antioxidants. Most important, it contains high levels of manganese. This mineral is important for bone development, wound healing, muscle contraction metabolism, nerve function, and blood sugar regulation. And, just one cup of rice fulfills nearly all your daily requirement for this important nutrient.
Brown rice also contains antioxidants which prevents oxidative stress that can cause heart disease, certain types of cancer and premature aging.
Eating Healthy: Brown Rice For Weight Loss
In one study, 40 overweight women who ate 2/3 cup (150 grams) of brown rice per day for six weeks had significant reductions in body weight and waist circumference compared to women who ate the same amount of white rice.
Additionally, the women who ate brown rice experienced a significant decrease in blood pressure and inflammation in the body.
Eating Healthy: Heart Health
Brown rice is high in fiber and can help reduce the risk of heart disease.
A large study showed that people who ate the most dietary fiber had a 24–59% lower risk of developing heart disease, cancer and respiratory diseases.
Similarly, a review of 45 studies found that people who ate the highest amount of whole grains, including brown rice, had a 21% lower risk of coronary heart disease compared to those who ate the least whole grains.
Eating Healthy: Lower Your Risk For Diabetes
In two studies, eating brown rice twice per week led to a 16% lower risk for type 2 diabetes.
Also, people who switched to eating brown rice twice a day reduced their blood sugar levels.
Brown rice is also gluten free and thus suitable for those on gluten-free diets.
Eating healthy during the summer months is a challenge. But, don’t wipe out the great progress you’ve made during the winter. Of course, enjoy eating summer delights in moderation and stay close to your nutrition plan.
Brown rice is a versatile carbohydrate that is delicious and can be eaten any time of the day. Loaded with minerals and fiber, it helps with weight loss and can protect against heart disease, diabetes, and high blood pressure.