Brown Rice

The health benefits of brown rice are largely due to it being a whole grain. According to HSPH,the fiberin brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots. Brown rice is considered a low glycemic index food. The glycemic index (GI) refers to how quickly and how much a food raises a person & blood sugar after eating,according to HSPH. Low-GI foods have a rating of 55 or less; the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet andtype 2 diabetes. Whats more, some of thephytochemicals and mineralsfound 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.