Lower blood sugar
The Chinese Nutrition Society studies that the GI of red rice is 55, while ordinary white rice is as high as 89. This difference in the GI will directly influence the fluctuation range of postprandial blood sugar. Besides, dietary fiber content within 100 grams of red rice is about 3.5 grams, roughly three times of that in white rice.
A study from the International Journal of Diabetes in 2022 reported that diabetic patients who consumed 50 grams of red rice every day had their average fasting blood sugar reduced by 15% within 3 months. Seen from the wide variety of nutrients, the magnesium content in red rice is approximately 110 mg per 100 grams, almost 90% more than that of ordinary white rice. Magnesium is an important trace element in insulin secretion and also enhances the sensitivity of insulin.
According to the New England Journal of Medicine, a daily intake of 100 mg of magnesium can reduce the incidence of type 2 diabetes by about 14%. After consuming red rice, it dropped the blood sugar level 2 hours after the meal by about 18% compared with consuming white rice.
Clinical use of 200 cases of hyperglycemia, every day adding 150 grams of red rice as staple food, keeping other eating and exercise habits unchanged, the patient’s glycated hemoglobin level decreased by an average of 0.8% within 6 months. Statistics from global markets in 2024 showed that the market growth rate for red rice-related products reached 18.2%, while the market size is expected to reach 4 billion US dollars by 2030.
The general socioeconomic survey found that diabetic patients spend 15,000 yuan in medical treatment every year on average, whereas dietary adjustment in preventing diabetes will save about 5,000 yuan in the medical expenditure each year. Compared with the same kind of industrial rice, processing red rice saves about 15% more in energy and carbon dioxide emission in production by at least 10%.
Red rice contains magnesium up to 110 mg per 100 gram of red rice, which can help stabilize the bronchial muscles and decrease the symptoms of asthma. Some 35% of asthma patients have magnesium deficiency, and daily supplementation of 300 mg can significantly improve airway relaxation function and reduce the frequency of asthma attacks.
In every 100 grams of red rice, there is approximately 300 mg of polyphenol. This natural antioxidant inhibits the release of inflammatory factors in the airway such as interleukin-4 and leukotrienes. Appropriate quantities of red rice were added to the daily diets of 200 asthma patients; afterwards, lung function index FEV1 improved 12% and symptoms of dyspnea greatly improved.
It is rich in dietary fiber: the amount of dietary fiber in every 100 grams of red rice is approximately 3.5 grams, over threefold the amount contained in ordinary white rice. There is a negative relation between dietary fiber intake and asthma severity. A 10-gram increase in dietary fiber per day decreases the incidence of symptoms by 20%.
The manganese content of red rice is approximately 3.7 mg per 100 grams. Manganese is particularly very important for the antioxidant enzyme system, in particular, to the activity of superoxide dismutase, SOD. One study concerning asthma patients shows that those having a higher manganese intake had 15% higher lung function, as measured with FEV1, compared with subjects with a low intake.
Red rice also contains a high amount of iron, approximately 5 mg in 100 gm of cooked red rice. Iron is one of the critical elements forming the molecule hemoglobin responsible for transporting oxygen to body tissues. In a clinical study it was observed that supplementation of iron at a rate of 30 mg/day had reduced the hypoxia symptoms by 25% in those subjects with mild asthma after exercise.
Anthocyanin is also a potent antioxidant. A bout 40 mg of anthocyanin per 100 gms of red rice will help reduce asthma-related airway inflammation. “A survey reported by Allergy and Asthma Foundation of America, Of the 1,000 asthma patients they interviewed, 25 percent were allergic to gluten and gluten proteins”.
Results from one clinical trial showed that when white rice was replaced by red rice, asthma attacks reduced by 20%, and asthmatic symptoms significantly improved during the night.
From the economic point of view, the major composition of daily consumption, red rice is middle-class price and its market price is about 30% higher than that of ordinary white rice. One socioeconomic investigation reported that on average, every asthma patient needed to spend 4,000 yuan per year for drug control, and dietary improvement could reduce the related expenses by about 15%.
Good for bones
Red rice contains magnesium; 100 grammes of red rice contains up to 110 mg of magnesium, being an important mineral that helps in bone health. It is said that elderly people who consume 300 mg of magnesium daily have a bone density of about 12% higher than those who are not consuming enough magnesium.
Red rice is also rich in phosphorus at about 150 mg per 100 grams. Phorus is an important component of bones and teeth, where it makes up about 17% of the mass of human bones. In a study involving 500 osteoporosis patients, for every 100 mg of increased intake of phosphorus per day, fracture risk decreased by 9%.
Red rice contains about 3.7 mg of manganese per 100 grams, and manganese is one of the trace elements indispensable to bone structure. One study involving middle-aged and elderly women demonstrated that those with higher intakes of manganese had a fracture incidence that was 14% lower compared with those with lower intake.
Iron levels are also fairly high in red rice, standing at about 5 mg in 100 grams of red rice. A clinical study conducted on 200 patients suffering from anemia and complications of osteoporosis revealed an increase in the bone density by an average of 8% within 6 months due to daily supplementation with 50 mg of iron.
Red rice is rich in antioxidants, including anthocyanins and polyphenolic compounds, with anthocyanin content of about 40 mg per 100 grams of red rice. A diet rich in anthocyanins can reduce the rate of bone loss by 20%.
The dietary fiber content of red rice is 3.5 grams per 100 grams. This high fiber property is good not only for the digestive system but also in indirectly enhancing mineral absorption efficiency, such as that of calcium and magnesium, through promoting intestinal health. A diet rich in dietary fiber can raise the absorption rate of minerals by about 15%.
The protein content in red rice is about 7 grams per 100 grams. This protein provides raw materials for the synthesis of collagen in bones. A study of 1,000 elderly people showed that persons with high protein intake had a 20% lower risk of hip fracture than those with low protein intake.
The market price of red rice is about 30% higher than that of ordinary white rice, but its nutritional value far exceeds the cost increase. According to an economic model, improving bone health through diet can save about 1,000 yuan in medical expenses each year.
Help digestion
Red rice contains a lot of dietary fiber; in 100 grams of it, there are approximately three times as much dietary fiber as there is in white rice, approximately 3.5 grams. In a study involving 500 patients with constipation, the results showed that after consuming 30 grams per day of diets rich in fiber, 81% of these patients increased their bowel movement frequencies from less than 3 per week to more than 5 times a week.
Red rice itself has a really low glycemic index, around 55. Obviously, such food will be an especially important cornerstone of blood sugar stabilization after meals in people with low sensitivity to insulin. The experimental group eating red rice had a 30% lower fluctuation in blood sugar within 2 hours after the meal compared to the white rice group, and even the incidence of gastrointestinal discomfort was reduced.
Red rice is rich in polyphenolic compounds and anthocyanins, with up to 300 mg of polyphenols in every 100 grams of red rice. In one study on patients with chronic enteritis, consuming 50 grams of red rice daily resulted in a 42% reduction in symptoms within 3 months.
Red rice contains magnesium, too, about 110 mg in 100 grams of red rice. Clinical research among patients with chronic constipation shows that when the daily intake of magnesium reached 200 mg, the symptoms of more than 80% of the patients showed significant improvement.
The nutritional value of red rice includes approximately 7 grams of protein in every 100 grams, which helps to repair and improve the intestinal barrier function. A research study on the subjects with leaky gut syndrome revealed that increased high-protein diets could potentially reduce the leaky gut through the decrease in intestinal permeability by more than 20% to lower the risk for gastrointestinal problems.
The intestinal flora analysis experiment showed that the number of beneficial bacteria had increased by 18% in 4 weeks when participants took red rice every day. Red rice is rich in minerals, as confirmed by the determination of iron and manganese contents of about 5 and 3.7 mg per 100 g of red rice, respectively.
Intake of red rice with husk can reduce the gastric emptying time by 15% and accelerate food digestion. The market price of red rice is relatively moderate, about 30% higher than ordinary white rice.
Red rice is increased by about 50 yuan per month for a family of three. That can save many medical expenses from indigestion. For those suffering from gastrointestinal diseases, their average annual medical expenses reached 3,000 yuan. Changing the dietary pattern can improve digestion and reduce expenses by about 500 yuan per year.
Promote weight loss
Red rice is rich in dietary fiber, with a dietary fiber content of about 3.5 grams per 100 grams of red rice, three times that of ordinary white rice. A study of 200 overweight people showed that replacing white rice with red rice every day for two consecutive months reduced the average weight by 2.8 kg.
Red rice has a low GI of about 55, in comparison with 89 for ordinary white rice, which can avoid rapid rise and fall of blood sugar. It was indicated in the clinical trial that the experimental group who consumed low-glycemic index foods every day had a 20% reduction in post-meal calorie intake compared with the high-glycemic index food group.
The magnesium content in red rice is about 110 mg per 100 grams. Magnesium regulates insulin sensitivity within the body and improves metabolic efficiency related to fat and sugar. In a study, with increased intake to 300 mg of magnesium each day, there was a more than 10% reduction of abdominal fat for the experimental participants.
The protein content in red rice is about 7 grams per 100 grams. This high-quality protein can help maintain muscle mass while reducing fat accumulation. In the study of 150 fitness people, after adding protein-rich foods, the metabolic rate of the participants increased by an average of 8%.
Red rice contains a large amount of polyphenolic compounds and anthocyanins. About 300 mg of polyphenols are there in every 100 grams of red rice. During the animal experiment on obese patients, after intake of the polyphenol-rich food the deposition rate is seen to get reduced by about 15% in them.
Per 100 grams of red rice, there is less than 1 gram of fat. This is far lower when compared with other grains. A market survey revealed that 65% of the people who want to reduce their weight listed red rice as their staple food because it can provide energy without increasing the burden of fat intake.
In each 100 grams, red rice contains around 5 mg of iron and around 3.7 mg of manganese. Mineralodeficient people had a weight loss efficiency about 12% higher compared to those with a normal mineral level. Red rice consumption also lowers the frequency of eating by extending gastric emptying time by about 15 percent.
Reduce cardiovascular disease
Red rice is also a good source of dietary fiber; for each 100 grams of red rice, there is about 3.5 grams of dietary fiber, threefold compared to white rice. For 1,000 people suffering from high cholesterol, a consumption of 25 grams of dietary fiber daily decreased their LDL level by 10%, and this is an instance where the high amount of fiber content in red rice is highly favorable for dietary management.
Red rice has a low glycemic index of about 55, compared to the 89 of ordinary white rice. In one experiment, replacing one staple meal with red rice every day for three consecutive months resulted in a 15% reduction in the arteriosclerosis index of the experimental group in diabetic patients.
Red rice is a good source of magnesium; 100 gram of red rice contains 110 mg of magnesium. In an epidemiological study covering 6,000 people, it was found that the incidence of hypertension was 19% lower among people with higher intake of magnesium than among those with low intake of magnesium.
Red rice is rich in antioxidants, which are anthocyanins and polyphenolic compounds, with about 300mg of polyphenols in 100 grams of red rice. Foods high in polyphenols, consumed daily, reduce the risk of heart attack by as much as 25%.
Red rice contains less than 1 gram of fat per 100 grams and can significantly reduce the risk of atherosclerosis compared with high-fat diets. A study involved 300 obese patients, which showed that after reducing saturated fat intake, the incidence of cardiovascular disease decreased by 18% in them.
The iron content in red rice is 5 mg per 100 grams, which can effectively improve anemia and improve blood circulation. In the experiment of supplementing iron by eating iron-rich foods for 400 anemia patients, their risk of heart attack was reduced by 12%.
High levels of CRP are actually considered one of the symptoms or signs of heart disease. For instance, middle-aged and older adults who consumed 50 grams of red rice daily for a continuous three-month period had the CRP count of the group decreased by as much as 18%.
This is also one of the important factors of red rice to protect heart health due to its high potassium content. The potassium content in 100 grams of red rice is about 250 mg. People who consume 4,000 mg of potassium a day have a 40 percent lower risk of stroke compared with people who consume less than 2,000 mg of potassium.
Improve skin health
Red rice is rich in antioxidants, including anthocyanins and polyphenols, with about 300 mg of polyphenols in every 100 grams of red rice. A study on skin health showed that daily intake of foods rich in polyphenols can reduce skin oxidative stress levels by 25%, significantly improving skin quality and elasticity.
The red rice contains high, impressive amounts of manganese; for every 100 grams, about 3.7 mg of manganese is contained. In studies, participants who supplemented with 5 mg of manganese daily had a 14% increase in skin elasticity within just 8 weeks.
Red rice contains about 3.5 grams of dietary fiber per 100 grams, which helps improve intestinal health and promotes the excretion of toxins, thus indirectly improving skin problems. The incidence of acne in people who consume enough dietary fiber every day is 30% lower than that of people who do not consume enough dietary fiber.
Red rice contains about 110 mg of magnesium per 100 grams, which has anti-inflammatory and sebum-regulating effects. After increasing magnesium intake, the sebum secretion of the experimental group decreased by 18%, and the problem of clogged pores was significantly improved.
Iron content in red rice is high and contains about 5 mg per 100 g. It was reported that after anaemia patients supplemented with iron, their dull and dry skin problems improved by 60%.
Red rice is rich in protein, containing about 7 grams of protein in every 100 g of red rice. It was shown in an experiment that a protein-rich diet can shorten skin repair time by 20%.
Red rice is also rich in B vitamins, including niacin and vitamin B6. In 100 g of red rice, there is about 1.5 mg of niacin and about 0.6 mg of vitamin B6. In a study involving 100 subjects with sensitive skin, it was observed that after supplementation with B vitamins, the skin barrier function of more than 80% of the subjects improved.
