It’s true that brown foods sometimes get a bad rap. Some people would say, “Brown foods are boring and bland.” while other people consider brown foods to be healthier than white foods. Another misconception is that brown foods are all fibrous and rough in texture.
Some of these points might be true, but it’s dangerous to consider these statements as universally correct. Let’s discuss facts about the benefits of brown foods to your health.
For Your Heart Health
Fibre helps lower LDL or “bad” cholesterol, regulate blood pressure, and keep your weight in check. All these three are vital for a healthy heart. You can find fibre in many brown foods, like whole grains (brown rice, oats, whole wheat bread), legumes (like lentils), and nuts (like almonds and walnuts).
Healthy fats like omega-3 fatty acids also help protect your heart from disease because they help lower blood pressure and decrease the risk of blood clots. Enjoy foods like walnuts, flaxseeds and chia seeds as they are great sources of omega-3s.
Plant sterols and stanols like the ones found in foods like nuts and seeds block the absorption of cholesterol in your gut. Meaning, they help lower LDL cholesterol levels.
Lastly, brown foods like dark chocolate, pecans, and dates are loaded with antioxidants. These compounds fight free radicals (unstable atoms that can inflame cells) that can damage blood vessels and contribute to heart disease.
Brown Foods For Your Heart
- Start your day with a bowl of oatmeal. The soluble fibre in oats keeps you satiated and reduces bad cholesterol.
- If you have multiple options, choose brown rice over white rice for the extra fibre and nutrients (including antioxidants).
- Add lentils to soups or salads to get that protein and fibre boost.
- Snack on a handful of walnuts for healthy fats and antioxidants.
- Sprinkle ground flaxseeds on your cereal or yoghurt for a dose of omega-3s.
- Enjoy a piece of dark chocolate (70% cacao or higher) for a heart-healthy treat.
Helps With Weight Management
Fibre is not only beneficial to heart health, it’s also helpful in keeping you full and satisfied after meals, so you don’t overeat. Fibre also prevents energy crashes to keep you away from unhealthy snacking.
Legumes and nuts are also good sources of protein. This nutrient maintains lean muscle mass, meaning an increase in your metabolism and you burn more calories even at rest. Protein also keeps you satiated.
There are also brown foods that are rich in complex carbohydrates, like brown rice and oats. These are a good source of sustained energy because they slowly and steadily release glucose into the bloodstream. You won’t experience spikes and crashes in your energy levels as you would with simple carbs.
Brown Foods to Support Your Weight Goals
- Brown rice - to increase your fibre intake
- Quinoa - a good source of plant-based protein
- Lentils - are made up of more than 25% protein
- Almonds - to curb cravings between meals
- Walnuts - high in unsaturated fat, helping you feel full for longer
Fantastic For Gut Health
Fibre takes the spotlight for the third time. This indigestible carb acts as a prebiotic and serves as food for the beneficial bacteria in your gut. If you include fibre in your diet, it’ll help maintain a healthy balance of gut flora. Eating more fibre helps regulate bowel movements. It makes stools larger, softer, and easier to pass.
Some brown foods like nuts and seeds have anti-inflammatory properties that help soothe the gut lining and reduce inflammation associated with gut disorders like irritable bowel syndrome (IBS).
When you have a healthy gut lining, nutrients are properly absorbed and harmful substances don’t enter your bloodstream. Brown foods rich in antioxidants like dark chocolate and cocoa powder help protect the gut lining from damage.
Brown Foods That Benefit Your Gut
- Whole grains
- Legumes
- Nuts and seeds
- Dates
- Dark Chocolate
Disease-Fighting Power of Brown Foods
Aside from the benefits of brown foods in reducing the risk of heart disease, helping manage weight, and benefitting gut health, the fibre in them slows down the absorption of glucose into the bloodstream. These are helpful in lowering your risk of insulin resistance or type 2 diabetes.
Brown rice and whole grains are good sources of magnesium. Did you know that magnesium is a mineral that is crucial in blood glucose control? It’s an important cofactor for many enzymes involved in glucose metabolism and insulin signalling. Without enough magnesium, these enzymes cannot function properly.
Brown Foods to Help Fight Diseases
- Oats
- Brown rice
- Lentils
- Walnuts
- Flaxseeds
- Dark Chocolate
Remember that a balanced diet coupled with regular exercise and other healthy lifestyle habits increases the effectiveness of these brown foods in keeping diseases at bay.
The Brown Food Diet for Brainpower
Brown rice, oats, and whole wheat are excellent sources of whole grains, which are rich in vitamin E. Vitamin E is a powerful antioxidant that can improve blood flow to the brain. Good blood flow is needed for optimal cognitive function and memory.
Legumes like lentils and chickpeas are packed with B vitamins, particularly thiamin. It’s important for the production of acetylcholine (a neurotransmitter vital for memory and learning).
Dark chocolate, pecans, walnuts, and coffee are rich in antioxidants, which protect brain cells from damage caused by free radicals. High levels of free radicals may contribute to cognitive decline and neurodegenerative diseases.
Walnuts, flaxseeds, and chia seeds are good sources of omega-3 fatty acids, particularly DHA. DHA is a key component of brain cell membranes. Omega-3s have been linked to improve memory focus, and overall cognitive performance.
Remember the steady and slow release of energy by complex carbs? This stable energy supply helps improve focus and helps you think clearly.
Other Benefits of Brown Foods
Beyond the benefits we’ve already explored, brown foods offer even more advantages.
Gluten-Free Options
Numerous brown foods like brown rice, quinoa, buckwheat, and millet are naturally gluten-free. This makes them excellent choices for people with celiac disease or gluten sensitivity who need to avoid gluten-containing grains like wheat, barley and rye.
Nutrient Diversity for a Strong Immune System
Brown foods are packed with a wide range of vitamins and minerals that are vital for a strong immune system. For example, brown rice is a good source of selenium (it helps the immune system function properly and also helps the body produce antioxidant enzymes) while legumes like lentils and chickpeas provide zinc (an element that’s helpful for both innate and adaptive immunity).
Bone-Building Nutrients
Brown rice is a good source of manganese that helps with bone formation and mineralization. It’s important for maintaining strong and healthy bones.
Other brown foods have bone-building nutrients like calcium (almonds and sesame seeds) and magnesium (brown rice and whole grains).
Explore the Brown Foods at Nature’s Glory
Try our delicious brown rice crackers, made from handpicked brown rice, pearl barley, wheat germ, and seeds. It has white sesame seeds and is rich in iron and calcium, seasoned with Japanese shoyu and baked to crispy perfection. Crunch on this healthy snack anytime, anywhere!
In need of long-grain brown rice, without pesticides and artificial fertilisers? Nature’s Glory got your back. We bring you organic, fragrant brown rice that’s certified free of pesticides and additives. It comes in 1 or 2 kg packaging.
If you are looking for a variation of basic Udon, our Genmai Udon might be what you need. It is made from brown rice, wheat flour and sea salt. No preservatives, additives and enhancers are added for you to fully enjoy its rich nutrients and delicious taste.
Conclusion
Brown foods, contrary to popular belief, are not boring and bland. In fact, many of them are incredibly flavourful and versatile, in addition to their diverse health benefits.
So the next time that you encounter brown food, don’t dismiss it based on appearances. It might just become your new favourite!