Brown rice is a nutritious whole grain, providing you with protein, fiber and a variety of essential vitamins and minerals, including magnesium, phosphorus, niacin, vitamin B-6, thiamine, zinc and iron. As a whole grain that is a good source of fiber, it may also help protect you against heart disease.
Brown Rice and Angiotensin II Inhibition
Brown rice contains a substance not found in white rice that may inhibit angiotensin II, which is a compound that may increase your risk for heart disease, heart failure, high blood pressure and plaque buildup in your arteries, according to a study published in 2011 in the "American Journal of Hypertension." Researchers believe this substance is located in between the white layer and the outer bran, which is removed during the processing of white rice. They used a serum produced after extracting this layer to test the effect of this substance on angiotensin II in rat cells cultured in test tubes.
Fiber and Heart Disease
Brown rice is a good source of fiber, providing you with 5 g per 1-cup serving. Both soluble fiber like that found in oats, which forms a gel when mixed with water, and insoluble fiber like that found in wheat bran, which adds bulk to your diet, provide beneficial effects in the body. Fiber consumption may lower your heart disease risk in other ways besides lowering your cholesterol, although the mechanisms through which this occurs are not yet clear, according to a 2002 article in the "Journal of the American College of Cardiology."
Whole Grains and Heart Disease
Whole grains, such as brown rice, provide a variety of beneficial compounds besides fiber that may help lower your risk for heart disease, according to a 1999 article published in the "American Journal of Clinical Nutrition." These include vitamins, minerals, antioxidants and phytic acid. Consuming whole grains can help you lower your cholesterol and reduce the heart disease risk factors, such as high blood pressure, high triglycerides and high blood sugar levels, associated with insulin resistance, which can lead to Type 2 diabetes.
Considerations
Simply adding brown rice to an otherwise unhealthy diet won't lower your risk for heart disease. However, switching from consuming white rice to brown rice as part of a heart-healthy diet low in saturated and trans fats that contains plenty of fruits, vegetables, whole grains and lean protein may help lower your risk for heart disease.
References
- "American Journal of Hypertension"; An Extract From Brown Rice Inhibits Signal Transduction of Angiotensin II in Vascular Smooth Muscle Cells; Hirotoshi Utsunomiya, et al.; February 2011
- "American Journal of Clinical Nutrition"; Whole Grains and Protection Against Coronary Heart Disease: What Are the Active Components and Mechanisms?; James W. Anderson, et al.; September 1999
- Nutrient Facts: Rice, Brown, Long-grain, Cooked
- MayoClinic.com; Heart-healthy Diet: 8 Steps to Prevent Heart Disease; March 2011
- "Journal of the American College of Cardiology"; Dietary Fiber and Prevention of Cardiovascular Disease; Wayne D. Rosamond, Ph.D.; 2002
