Red rice is often the choice of many people who are on a diet or who are turning to a healthier lifestyle. Red rice in general is classified as healthier than white rice. However, is eating red rice every day really recommended?
The content of red rice
Red rice is whole grains that are richer in nutrients and fiber compared to white rice.
Red rice is a carbohydrate source that is low in calories, high in fiber, gluten free, and does not contain trans fat. Reporting from the Food page, red rice contains various other nutrients such as:
Water: 64 grams
Energy: 149 cal
Protein: 2.8 grams
Fat: 0.4 gram
Carbohydrates: 32.5 grams
Fiber: 0.3 gram
Calcium: 6 mg
Phosphorus: 63 mg
Iron: 0.8 mg
Sodium: 5 mg
Potassium: 91.4 mg
Zinc: 0.9 mg
Copper: 0.20 microgram
Vitamin B3: 1.6 mg
Vitamin B1: 0.06 mg
In addition to these nutrients, red rice contains antioxidant flavonoids, such as anthocyanins (anthocyanins) apigenin, myricetin, and quercetin. Anthocyanins are a group of phenolic compounds that give red and purple colors like cabbage, onion, and others.
Anthocyanins are included in the group of powerful antioxidants. Antioxidants are compounds that can protect the body from oxidative stress due to free radicals. If left unchecked, oxidative stress can damage cells and cause inflammation.
Anthocyanins are even believed to be able to increase the eye's vision and inhibit tumor growth. This benefit you can certainly get continuously if you eat red rice every day.
A study from Japan published by the Asian-Australasian Journal of Animal Sciences found the antioxidant content of red rice flavonoids is higher than brown rice, so it also works more effectively to counter the effects of free radicals in the body.
That's why red rice has so many health benefits such as:
Lowers cholesterol
Bring out the feeling of fullness longer
Prevents the formation of blood clots
Reducing the risk of heart disease, stroke and type 2 diabetes
Seeing the benefits and nutrition of red rice, including healthy foods that can be a source of alternative carbohydrates besides white rice.
Is it healthy to eat red rice every day?
If most of the nutrients in red rice are very good for the body, then can it be eaten every day? The answer is of course allowed. There is no problem if you make red rice as a substitute for white rice every day.
Eating red rice can be a good choice to supply a variety of vitamins, minerals, and antioxidants to the body every day. You can complement red rice dishes with various other sources of nutrients such as protein, fat, vitamins, and minerals from green vegetables, eggs, meat or poultry, and beans.
In addition, you can also add herbs and spices such as turmeric, chili, or cumin to enrich the taste of fresh red rice without adding calories.
But remember: because red rice contains lots of fiber, don't forget to balance it with lots of drinking water. Drink 8 glasses of water a day to help smooth the digestive system so you will not experience constipation until bloating.
You also still need to exercise diligently to keep your digestion and body healthy. The reason is that excess fiber makes the intestine more gassing, causing discomfort.
Alternatively, you can mix red rice and white rice every day to become a daily healthy eating menu.