TEMPO.CO, Jakarta – Many people choose to eat Red rice for health. Brown rice is derived from brown rice, which is the whole grain, and white rice is the result of simply removing the outer bran layer.
The bran layer removed for white rice contains many different nutrients. That is why some people choose to eat brown rice instead of white rice. While there are some amazing health benefits of Brown rice, such as potentially lowering cholesterol and reducing the risk of diabetes and certain cancers, you may be curious about the downsides.
One of the main negative side effects of eating brown rice is the higher levels of an antinutrient called phytic acid. Antinutrients are compounds that can be found in many different plant products and can actually prevent the body from absorbing certain nutrients. Phytate or phytic acid is a common antinutrient that can be found in nuts, seeds, such as brown rice. How does it affect health?
According to a report published in The International Journal of Food Sciences and NutritionPhytic acid in food is known to limit the body’s absorption of minerals, particularly iron, zinc, magnesium, and calcium. In other words, if you eat foods with these minerals, phytic acid may rob your body of the benefits of the nutrients you are consuming.
Many scientists use the term to calculate how much of a nutrient a consumer absorbs. This figure was found by comparing the level of nutrients consumed with the levels of the same nutrients found in the person’s stool.
Report from Comprehensive Review of Food Science and Safety stated that although the overall digestibility of brown rice is lower than white rice, there are certain ways to reduce the effect of its phytic acid content. The Harvard School of Public Health believes that although the phytates found in rice may cause some negative effects on mineral absorption, the advantages of eating brown rice still outweigh the disadvantages.
To keep eating brown rice and avoid higher levels of phytic acid, Foods Journal suggest soaking brown rice at a higher temperature before cooking to remove some of the natural phytates. Harvard Health also suggests rice Soaked red before cooking will contain lower levels of phytic acid.
One last thing Harvard Health mentions is that phytic acid blocks most of its mineral absorption by being eaten at the same time. So, if you eat something high in iron with brown rice for lunch, the brown rice will limit the minerals from that particular food.
Also read: The Bad Effects of Brown Rice You Need to Know
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