However, nutrition experts recommend that eating brown rice regularly needs to be done correctly to avoid affecting health.
According to WHO, brown rice contains a lot of fiber and nutrients such as magnesium, B vitamins, which can help control blood sugar, support cardiovascular health and improve digestion. However, because it retains the bran layer, brown rice also contains phytic acid, a substance that can reduce the absorption of minerals such as iron and zinc if eaten too much for a long time.
Brown rice is a good choice but should not be used to completely replace other grains. Combining a variety of foods such as white rice, oats, potatoes or beans will help balance nutrition and limit micronutrient deficiencies.
Experts also recommend soaking brown rice 6-8 hours before cooking to soften the grains and reduce the amount of phytic acid. People with weak digestive systems, the elderly or young children should start with small amounts so that the body gradually adapts.
In addition, when eating brown rice, it is necessary to drink enough water and combine with green vegetables and protein-rich foods to avoid constipation. Families should also alternately use brown rice 2-3 times per week instead of eating continuously every day.
Brown rice is good for health, but reasonable and diverse use of food is still an important principle to ensure long-term nutrition.
