Whole Grain Healthy

Taking care of our health is a full-time job and one that only we can do for ourselves. It is our responsibility to make sure our bodies have the fuel they need to thrive. The good news is that healthy doesn't have to be hard, simple switches can have a positive, long-term effect on how we feel and function.

One of the easiest and most beneficial ways to change a diet for the better is to include a variety of nutrient packed whole grains. Whole grains are grains that have not been refined, but contain all their original parts: the bran, endosperm, and germ. In this unrefined state, foods such as brown rice are rich in minerals, proteins, vitamins, and antioxidants.

Here are five benefits to choosing Brown Rice:

1. More Fiber

Whole grains are rich in nutrients and have high levels of bran, giving them high amounts of fiber that aid in digestive health.

2. Good for the Cardiovascular System

Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps to reduce the blockage of arteries due to plaque buildup. This protective action reduces the risk of cardiac disorders such as hypertension and vascular diseases. Studies conducted in this regard suggested that the tissue surrounding the grain of brown rice contains a component which acts against the endocrine protein angiotensin II, which plays a major role in the development of high blood pressure and atherosclerosis.

3. Supports a Healthy Weigh

The relationship between changes in intake of dietary fiber and whole grain and changes in weight among middle-aged women was documented in a study published in American Journal of Clinical Nutrition (2003). Researchers found women who consumed more whole grains consistently weighed less than did women who consumed less whole grains. Women who had the highest intake of dietary fiber had a 49 percent lower risk of weight gain. Unlike the advice to limit carbohydrates by some popular diets, this data indicates the importance of whole grain products to aid weight control.

4. Helps Manage Diabetes

Brown rice is beneficial for diabetics and hyperglycemic individuals. It has a low glycemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body.

5. Rich in Vitamins, Minerals and Antioxidants

Some of the phytochemicals and minerals found in whole grains may be associated with a lower risk of certain cancers, HSPH says. As a part of an overall healthy diet, whole grains may help improve cholesterol levels, and reduce the risk of heart disease, stroke and type 2 diabetes, according to the AHA.

The following nutrients are found in whole grains, according to the AHA:

• B vitamins, which are involved in many biological functions;

• Folate (folic acid), a B vitamin that helps the body form new cells and can prevent certain birth defects;

• Iron, a mineral that the body uses to carry oxygen in the blood;

• Magnesium, a mineral that is involved in more than 300 biological functions;

• Selenium, a mineral involved the immune system and regulating the thyroid gland.

The United States Dietary Guidelines suggest eating three to five servings of whole grains per day to maintain a healthy weight

Ralston Family Farms grows five different sustainably grown varieties of whole grain rice, including Traditional, Jasmine, Basmati, Nature's Blend and Golden.

♥ Nature's Blend is as special as it gets. A long, whole grain aromatic rice that has been cross-pollinated in the field and harvested as a blend straight out of the ground. Its unique combination of Aromatic Purple, Red and Brown Rice has a nutty texture and is full of nutrition and antioxidants. This variety becomes a beautiful, deep purple when cooked.

♥ Golden Rice is a long grain, lightly milled, whole grain rice that is unique among varieties. Named for its beautiful golden color, this rice has a nutty texture and shorter cooking time than traditional brown rice, making it the perfect combination of healthy and convenient.

♥ Basmati Brown is a long, slender-grained aromatic rice. This whole grain rice has a distinctively spicy fragrance and flavor and is sometimes referred to as "popcorn rice" because of its fluffy texture.

♥ Jasmine Brown is a long-grain, fragrant rice. This highly sought-after variety has a light and fluffy texture, nutty flavor, and enticing floral scent with all the nutritious benefits of a whole grain. It will quickly become one of your favorites.

♥ Traditional Brown is a nutritious, southern long-grain rice. Light and flaky with a superior milling quality, this variety is a classic.

Sources:
_{https://wholegrainscouncil.org/whole-grains-101/how-much-enough/us-dietary-guidelines-and-wg
https://www.organicfacts.net/health-benefits/cereal/brown-rice.html
https://www.takingcharge.csh.umn.edu/explore-healing-practices/food-medicine/what-do-specific-foods-do
https://www.livescience.com/50461-brown-rice-health-benefits-nutrition-facts.html}