There is no need to worry about whether it is rice or bread. Whether you eat rice or bread, you can eat it as a healthy ‘whole grain’. If you eat brown rice and whole wheat bread, you can consume whole grains, which are considered healthy foods in both the East and the West. Whole grains refer to natural grains from which only the outer shell, which is difficult to eat, has been removed. The texture is rough, so it doesn’t go over smoothly, but it’s good for health. It is rich in dietary fiber, preventing constipation as well as various adult diseases and cancer. Find out the amazing health effects of ‘whole grains’.
◆ Dietary fiber rich in whole grains > Prevention of constipation and colon cancer
Brown rice, whole wheat, barley, buckwheat, oats, rye, etc. Fiber is the best nutrient in whole grains.all. Brown rice and whole wheat contain far more fiber than white rice or white flour. Dietary fiber is a ‘tough and rough ingredient’ that cannot be decomposed or digested by the body’s digestive enzymes. When enough dietary fiber is consumed, the intestinal transit time of harmful substances such as carcinogens is shortened and the amount of feces is increased. Because of this, it is good for preventing constipation and colon cancer. Dietary fiber also lowers blood pressure, blood sugar, and blood cholesterol levels.
◆ Complex carbohydrates from whole grains > Prevention of heart disease and diabetes
According to the U.S. Food and Drug Administration (FDA), eating about 30 grams of whole grains three times a day or replacing half of your total grain intake with whole grains has been shown to be beneficial in preventing heart disease and diabetes. in whole grains Rich in magnesium, chromium, and dietary fiber that help control blood sugarit is heard Most of the carbohydrates in whole grains Complex Carbohydrates Slowly Raise Blood Sugaram.
Carbohydrates in whole grains are a type of prebiotics. It is a carbohydrate that is not broken down by digestive enzymes in the stomach. When ingested, most of it settles in the intestines, suppresses the growth of harmful bacteria, and helps the growth of beneficial bacteria such as lactic acid bacteria. On the other hand, studies have shown that eating refined grains such as white rice, white flour, and white bread increases the risk of colorectal cancer, pancreatic cancer, and stomach cancer. However, antioxidants and dietary fiber, such as polyphenols in whole grains, have been shown to help prevent cancer.
◆ Brown rice, representative of whole grains > Diet effect
Rice is classified into brown rice, germ rice, and white rice according to the degree of polishing. Brown rice is rice that has only the chaff and outer husk removed, but the inner hull has not been removed. this Brown rice contains embryos that are a treasure trove of vitamins, minerals, and dietary fiber.remains intact. The embryo is the net part of brown rice. Embryos are rich in vitamin E, called the ‘rejuvenation vitamin’, and B vitamins, which are essential for converting carbohydrates into energy. Brown rice contains three times more dietary fiber than white rice.
In addition, brown rice is effective in preventing vascular diseases such as high blood pressure, arteriosclerosis, heart disease, and stroke. Dietary fiber that lowers blood cholesterol Unsaturated fats, which are beneficial for blood vessel health, are abundant in rice bran and embryos.because it does Brown rice is also useful as a diet food. Brown rice takes a long time to chew and digest, so you feel hungry after a while.