Health Benefits of Brown Rice

1. It Lowers The Risk Of Developing Diabetes

Harvard researchers have discovered that eating at least two servings of brown rice per week can lower the risk of developing diabetes. They found that by eating just 50 grams of brown rice a day, the risk of type 2 diabetes can be lowered by 16 percent, while other whole grains, such as barley and whole wheat, can lower the risk by 36 percent.

2. It’s High In Fiber

Brown rice supplies 14 percent of the recommended daily value for fiber, an important nutrient that protects against colon cancer and breast cancer. Fiber tends to latch onto the chemicals that cause cancer and steer them away from the cells in the colon and breasts, preventing cancer from developing in those areas. Fiber also has many other health benefits including promoting cardiovascular health.

3. It’s A Good Source Of Manganese And Selenium

One cup of brown rice contains 88 percent of the recommended daily value of manganese, a nutrient that plays an important part in fighting free radicals. Manganese is part of a compound known as superoxide dismutase, an antioxidant that prevents damage from free radicals created during the energy production process. Manganese is also important for deriving energy from protein and carbohydrates and plays a key role in the synthesis of fatty acids.

Selenium also plays a role in the antioxidant process and can destroy cancer cells and even repair DNA. Selenium is important for regulating the thyroid hormone metabolism and immune system function. Most people don’t take in the proper amount of selenium of which brown rice is a good source – it provides more than 27 percent of the daily recommended value.

4. It Can Prevent Weight Gain

A study conducted by Harvard researchers shows that women who incorporate whole grains, such as brown rice, into their diet were more likely to maintain a healthy body weight. They were also almost 50 percent more likely to not gain weight by eating a diet rich in whole grains.

5. It Can Lower Cholesterol

The oil in brown rice has been shown to lower levels of LDL cholesterol, also known as the bad cholesterol, by up to seven percent. At the same time, a diet high in whole grains can increase the level of HDL cholesterol, or the good cholesterol.

6. It Offers Many Cardiovascular Benefits

Studies have shown that brown rice can have many cardiovascular benefits for postmenopausal women, including slowing the progression of atherosclerosis, which is the build-up of plaque in the arteries, as well as slowing the progression of the narrowing of the arteries. But postmenopausal women aren’t the only ones who can benefit from the heart-healthy compounds in this whole grain. Brown rice also contains plant lignans, which can protect against heart disease and certain types of cancer.

7. It’s A Good Source Of Phytonutrients

Phytonutrients are compounds naturally found in plants that have anti-inflammatory properties and tend to act as an antioxidant. Brown rice is a great source of these plant compounds, especially phenolics. In fact, research has shown that brown rice contains almost as much phenolics as fruits and vegetables.

8. It Reduces The Risk Of Developing Metabolic Syndrome

Metabolic syndrome is a combination of factors that increases the risk for developing type 2 diabetes, heart disease and stroke. This condition is characterized by excess fat in the abdominal area and insulin resistance. Eating whole grains on a regular basis can reduce the risk of weight gain and insulin resistance by up to 38 percent.

9. It Reduces The Risk Of Childhood Asthma

Asthma is a very common condition among children and causes many children to miss numerous days of school. But children who eat plenty of whole grains along with fish can lower their risk of developing asthma by 50 percent. Studies show that fruits, vegetables and even dairy don’t have much of an effect in reducing asthma, but whole grains and fish do.

10. It Promotes Bone Health

Brown rice is a good source of magnesium, a mineral that is essential to bone health. Just one cup of brown rice contains 21 percent of the recommended daily value of magnesium. Most of the magnesium in the body is stored on or in the bones, so to keep a high level of magnesium in your bones, and to reap the other health benefits, eat plenty of brown rice each week.

Trail Mix


1 pound dry roasted peanuts
1 cup raisins
1/2 cup chocolate covered candies (or less)
3 ounces almonds
3 ounces your choice dried fruit

Total cost for two pounds of trail mix? $8. You can make it yourself, only put in the things you want and save $23 per pound. No cooking involved. Store it in an air tight glass container for up to three weeks. You will not be adding the mega dose of salt either.

Ever wonder why it is so salty? Companies salt the trail mix so consumers will drink while they munch. The drink fills you up, not the micro-serving of trail mix. Skip the salt in your version.

Recipe by Red at Momma Money Matters

Blueberry Crisp

4 cups blueberries
1 /2 cup sugar
2 tablespoons cornstarch
2 tablespoons lemon juice
1 /2 cup rolled oats
1 /2 cup flour
1 /2 cup packed brown sugar
2 tablespoons chopped toasted walnuts
6 tablespoons light margarine or butter

Preheat the oven to 375-degrees. Coat a 1-quart casserole with cooking spray.

In a large bowl, mix the blueberries, sugar, and cornstarch and lemon juice. Spoon into the casserole.

In the same bowl, mix the oats, flour, brown sugar and walnuts. With a fork or pastry blender, cut in the margarine or butter until the mixture resembles cornmeal. Sprinkle over the berry mixture.

Bake for 45 minutes or until lightly browned and bubbling. Recipe makes eight servings.

Nutrition information per serving:
Calories: 215
Protein: 2g
Carbohydrates: 40g
Fat: 6g
Saturated fat: 1g
Cholesterol: 0
Fiber: 2g
Sodium: 45mg

Blueberry Plum Cobbler

8 plums, quartered
1 pint fresh or frozen blueberries
1 /2 plus 4-teaspoons sugar
2 tablespoons plus 1 cup flour
3 /4 teaspoon baking powder
1 /8 teaspoon salt
1 /2 cup buttermilk
1 egg white, lightly beaten
1-1/2 tablespoon vegetable oil

Preheat the oven to 375-degrees. Coat and 8 x 8-inch baking dish with nonstick spray.

In a large bowl, combine the plums, blueberries, one-half cup of the sugar, and 2-tablespoons of the flour. Pour into the prepared baking dish.

In a medium bowl, combine the baking powder, salt, the remaining 1-cup of flour and 3-teaspoons of the remaining sugar.

In a small bowl, combine the buttermilk, egg white and oil. Add to the flour mixture. Stir until thick batter forms. Drop the batter by tablespoons on top of the fruit. Sprinkle with the remaining 1-tablespoon of the sugar.

Bake for 35 to 40 minutes, or until golden and bubbling. Transfer to a rack to cool. Serve warm or at room temperature.

Recipe makes eight servings.

Nutrition information per serving:
Calories: 238
Protein: 4g
Carbohydrates: 50g
Fat; 4g
Saturated fat: 0
Cholesterol: 1mg
Fiber: 3g
Sodium: 107mg

Health Benefits of Barley

Barley has numerous health benefits. It is known for its ability to help alleviate diabetes, high cholesterol and obesity. It is also effective against diseases like atherosclerosis, diabetes, insulin resistance etc. Given below are some of the benefits.

  • Barley is low in fat and is known to reduce craving some kinds for food and therefore very useful to those who want to lose weight. It acts as an appetite suppressant making people feel like they have eaten more than they really have.
  • Barley is high is soluble fiber and can reduce blood cholesterol and blood glucose levels. It helps in reducing the cholesterol level in the body as the dietary fiber in barley binds to bile acids and helps dispose them through the feces. Consuming Barley is said to soothe and calm the bowels. Dietary fiber in Barley is helpful in making your digestive system run smoothly and maintaining a healthy colon. The friendly bacteria present in the large intestine ferment the insoluble fiber content of the barley to form butyric acid which functions as the main fuel for intestinal cells. The insoluble fiber in barley is also said to help women fight against the formation of gallstones.
  • The Copper present in barley is known to be helpful in reducing the symptoms of rheumatoid arthritis. Copper helps in maintaining the flexibility in blood vessels, bones and joints.
  • Barley is rich in niacin, which is highly effective in reducing the risk of cardiovascular diseases and blood clots.
  • Barley is also good for persons suffering from diabetes and can take the place of normal food where rice is prohibited. Barley may be an even better breakfast choice than oats for persons with Type 2 diabetes. Consuming Barley is known to substantially reduce the risk of diabetes.
  • Barley can prove to be extremely helpful in curing childhood asthma.
  • It is Easy to digest and can be given to invalids.
  • Barley is diuretic, brings clear urine and is useful in fevers. It can be used as a nutrient in cases of mucus colitis or simple diarrhea with fever.
  • Barley contains Selenium which is helpful in preserving the elasticity of the skin and protects it from radical damage. It also has Manganese which works with the B complex vitamins and gives an overall feeling of well being.
  • Barley grass is used in traditional Chinese medicine. It rich in vitamins A, C, B1, B2, folic acid,B12,calcium,iron, potassium and chlorophyll. It has been prescribed to fight diseases of the spleen or poor digestion. It has also been utilized to treat conditions such as depression or emotional imbalance. Barley grass is a powerful antioxidant that is believed to help the body kill cancer cells and overcome a variety of ailments, including acne and ulcers.