•Benefits of Brown Rice•
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▪️Brown Rice has been a primary source of carbs for bodybuilders and athletes for centuries. Brown rice is known as a muscle building food because it is a complex carbohydrate that is the “unrefined” version of white rice, which provides a sustained release of energy to your muscles as they grow.
▪️Both, white rice and brown rice, are excellent sources of carbs, but white rice causes more of an insulin spike because of its very low fiber and fat content. Brown rice also increases insulin release, however the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.
▪️Personally I like brown rice because it’s high in magnesium and fiber, both of which help control blood sugar levels.
▪️Research suggests that regularly eating whole grains, like brown rice, will help lower blood sugar levels while decreasing the risk of type 2 diabetes. Even just replacing white rice with brown has been shown to lower blood sugar levels and decrease type 2 diabetes risk.
▪️On the other hand, eating lots of white rice has been linked to an increased risk of diabetes.
▪️This is due to its high glycemic index (GI). The GI measures how fast food increases your blood sugar.
▪️Studies suggest that eating brown rice helps reduce several risk factors for heart disease as well.
▪️45 different analyses showed that people who ate the most whole grains, including brown rice, had a 16–21% decrease in the risk of heart disease than people who ate the fewest whole grains.
▪️Eating brown rice instead of white can also significantly reduce weight, body mass index (BMI), and circumference of the waist and hips.
▪️There was a study that included 29,683 adults and 15,280 children. The analyst found that the more whole grains people ate, the lower their body weight.
▪️Additionally, a randomized controlled trial in 40 women that were overweight found that brown rice reduced body weight and waist size, compared with white rice.