THE BENEFITS OF CONSUMING BROWN RICE

As the requirement to finish High Intermediate IV Level

Written By :

ARVIN EFRIANI

HIGH INTERMEDIATE IV-3

SCN. PL 09030098

LBPP LIA PALEMBANG

TERM IV/2012

Page of Approval

Presented before the Final Examination of English for Adult Program

High ntermediate 4

LBPP-LIA Palembang

December 2012

To fulfill one of the requirements to pass the English for Adult Program

Approved by

Advisor 1 Advisor 2

Ms. Candra Yusita Bahari, S.Pd Ms. Anindita Pramitha Sari S.P

Verified by,

Class Teacher

Ms. Dyah Retno Dwi Astuti, S.Pd

PREFACE

First of all, I would like to give my greatest thank to ALLAH SWT for

blessing me to finish this paper entitled “ The Benefits of Consuming Brown Rice” .

The main purpose of writting this paper is to fulfill the requirement to join the final

examination of High Intermediate IV class at LBPP-LIA Palembang affiliate.

Secondly, I do realize that this paper will not be finished without the helped

and supported from others. So, I would like to say thank you to :

1. My beloved parents who always advice and motivateme to learn more.

2. Mr. Rusdi, the director of LBPP-LIA Palembang affiliate and also all of

his staffs.

3. Ms. Dyah Retno Dwi Astuti, S.Pd, as my beloved teacher class, thank you

for your ideas, advice, suggestion, motivation, and your guidance in

finishing paper,

4. Ms. Candra Yusita, S.Pd as my first advisor, thank you for your ideas,

advice, suggestion, motivation, and your guidance to make this paper

better.

5. Ms. Anindita Pramita, S.Pd as my second advisor, thank you for your

suggestion, criticism, direction, and your guidance to make this paper

better.

6. All teachers who have ever taught me in LBPP-LIA Palembang affiliate,

thank you for teaching me in excellence.

7. All of my friends outside, especially my classmate in Hig Intermediate IV-

3 who brought joy to me and gave me the unforgettable moment.

Finally, I wish this paper will be usefull for every person who reads it. I

realize that this paper is still far from being perfect. So, I would be glad to welcome

any cricisms and suggestions from readerto make this paper better. Thank you very

much.

Palembang, December 2012

The Writer

TABLE OF CONTENTS

Title .................................................................................................................... i

Page of Approval .......................................................................................... ii

Preface ...................................................................................................... iii

Table of Contents ........................................................................................... v

Outline ....................................................................................................... vi

CHAPTER I Introduction .............................................................................. 1

CHAPTER II The Benefits Of Consuming Brown Rice .............................. 3

A. Overview .................................................................. 3

B. The Benefits of Consuming Brown Rice .................. 5

1. Improving digestive system .............................. 5

2. Lowering the risk of suffering diabetes .................. 6

3. Preventing weight gain .......................................... 7

CHAPTER III Conclusion and Suggestion ..................................................... 10

REFERENCES ......................................................................................... 12

OUTLINE

Topic : Brown Rice

Purpose : To persuade

I. INTRODUCTION

Thesis Statement : Improving digestive system, lowering the risk of developing

diabetes, preventing weight gain are three benefits of

consuming brown rice

II. THREE BENEFITS OF CONSUMING BROWN RICE

A. Overview

B. Three Benefits of consuming brown rice

1. Improving digestive system

2. Lowering the risk of developing diabetes

3. Preventing weight gain

III. CONCLUSIONS AND SUGGESTIONS

CHAPTER I

INTRODUCTION

Almost all humans do activities everyday. We will do activities if we have

good energy to do them. We can get the good energy from healthy food pattern.

Healthy food pattern can be arranged by ourselves. Healthy food is food that contains

nutrients needed by the body. Healthy food has many contents which are good for our

body such as carbohydrates, protein, minerals, water and others. The contents of

carbohydrates are usually found in rice, corn, wheat flavour, and cassava while the

contents of protein are usually found in vegetables and animals. Carbohydrates are

the main energy source while the others are alternative energy source.

We need to consume carbohydrates to produce energy. In Indonesia,

the source of carbohydrate that we consumed is rice. Almost all people in the world

know rice. In indonesia, rice becomes one of the staple foods. Rice is important so

that it becomes the intake of energy source for our body. In indonesia, a famous type

of rice consumed is white rice. Maybe some of us just know and eat white rice. So,

we are not interested in trying other types of rice. Whereas, there is still other type of

rice that contains same or even better nutrition than white rice such as brown rice.

We often find that some of the instant baby foods are made from brown rice,

but why we never think that brown rice is rarely consumed by adults? Meanwhile,

white rice is the kind of rice that we always encounter both at home and restaurant.

Brown rice is actually much healthier than white rice. Maybe, we just think about the

good taste of white rice rather than brown rice which is actually much healthier than

white rice. Improving digestive system, lowering the risk of suffering diabetes,

and preventing weight gain are three benefits of consuming brown rice.

CHAPTER II

THE BENEFITS OF CONSUMING BROWN RICE

A. OVERVIEW

Rice is a part of the grain which has been separated from the chaff. One of the

processes of harvesting is pounding the grain with mortar so that the chaff part will be

peeled from the rice. In Biology, the part of rice consist of aleuron,endosperm, and

embryos. There are two kinds of rice namely white rice and brown rice.

White rice is rice which has white colour somewhat transparent because it has

a bit of aleuron and the content of amylose generally about 20 %. Milling and

bleaching process that makes brown rice into white rice destroys 67% of vitamin B3,

80% vitamin B1, vitamin B6 90%, 50% manganese and phosphorus, 60% iron, as

well as all the fiber and essential fatty acids. In the end, all that remains is pure white

rice which contains only carbohydrates. Actually rice is food that is rich in vitamins,

minerals, fiber, and essential fatty acids. Besides, white rice has a glycemic index

about of 70-87. The figure is relatively high glycemic index so it is not suitable for

diabetics.

Brown rice is rice which has brown colour with the content of aleuron genes

which produce anthocyanin as a source of colour in brown rice. Brown rice is rice

that is not milled or semi-milled so that the epidermis of brown rice is not much

wasted. Brown rice is proccesed in the traditional way by pulverization procces, it

causes the epidermis of brown rice is not much lost. It should be known that the

epidermis of rice contains nutrients that are important for our body, as the epidermis

contains a lot of fiber and natural oils.

Brown rice is type of rice that has variety of vitamins especially vitamin B

and vitamin E. Although brown rice does not have smooth taste like white rice but

brown rice is proven healthier because it has more benefits and it contains more

nutrients than white rice such as vitamin B1, B6, and B12, fiber, selenium for

increasing the immune system, glutathione peroxidase enzyme components that play

an important role in the detoxification process in the liver, magnesium for metabolic

processes and calcium which maintains bone health. Those nutriens are good for our

body. Besides containing carbohydrates, fats, protein, fiber, and minerals, brown rice

also contains anthocyanins and other nutrienst found in brown rice likes phosphorus,

mangan , fitonutrien, and essential fatty acids.

In a study of Harvard School of Public Health about 74.091 women for 12

years proven that they are not consuming fiber in daily life will more prone obesity.

Fiber is also against constipation and also retards absorption of carbohydrates into the

blood so that stabilize blood sugar levels. Besides, a diet rich in fiber can decrease the

risk of gallstones.

B. THE BENEFITS OF CONSUMING BROWN RICE

1. Improving digestive system

The digestive system is made up of a number of organs that must work

together for proper digestion to take place. In order to enable this to happen, we must

maintain a healthy lifestyle and eat the right foods in sufficient amount such as

consuming brown rice.

Brown rice is a complex carbohydrate that can metabolize, deliver energy and

give sugars slowly. Brown rice is good for our body that is gives an important role in

our digestion everyday. By consuming brown rice regularly, we can improve our

overall health and make our digestive system work more efficiently.

Brown rice has high fiber content so that it can cope with indigestion and

constipation because the fiber can not dissolve in water which means that it is passed

through the intestines without changing much. Insoluble fibers like brown rice help to

move bulk through the intestines more easily and digestion becomes more

comfortable. Brown rice also helps to remove any present toxins from the digestive

system faster. For the example when breaking the fast we should eat food gradually.

When we are fasting, the digestive system is resting so we need appetizers which is

easy to digest. One of the menus that can be served during iftar or suhoor is brown

rice. Brown rice is also a delicious addition in the recovery effort. Moreover, it is

also easy food to digest, so the stomach is not going to have hard work in digesting

the food because the work is not too tough.

2. Lowering the risk of developing diabetes

Diabetes mellitus or diabetes has become a global health problem. The

number of patients with this disease continues to increase dramatically, including in

Indonesia. One of the prevention efforts that can be done is setting a good food

pattern by changing the type of food consumed effectively to control blood sugar

levels. One of the ways is to replace white rice with brown rice because eating at least

5 servings of white rice a week results in the increasing risk of diabetes type 2 while

eating brown rice as much as 2 or more servings a week can lower the risk of diabetes

type 2. One serving is equal to 100 grams. In the other hand, diabetic food which we

eat does not exceed the number of calories which needed everyday. It means that we

have to calculate how many calories we need for daily activities carefully.

Researchers from the Harvard School of Public Health said that brown rice is only

slightly increase blood sugar levels in the body as compared to white rice. The results

obtained from this study is to replacing one-third portion of white rice with brown

rice can reduce about 16 percent of the risk of diabetes type 2.

Recent publication of the Harvard researchers published in the Archives of

Internal Medicine said that brown rice is a healthy choice for diabetics because it

raises blood sugar slowly.

The knowledge about the benefits of brown rice for diabetes is not new, but

until now the white rice is still the favorite of many people. A study of Harvard

School of Public Health about 200,000 Americans revaled that American people who

eat white rice have diabetes risk about 16 percent higher than american people who

rarely ate rice. In the other hand, the diabetes risk dropped about 11 percent for

American people who eat brown rice. Consumption of foods rich in fiber succeeded

is reducing the risk of diabetes because it can lower blood sugar and insulin levels

and reduce the risk of progression of poor glucose tolerance in diabetes type 2.

Brown rice is also rich in fiber and produce energy in stages or also known as

having a low glycemic index. The glycemic content in brown rice is under 55 which

is good for diabetic patient. The experts revealed that 70 percent of the carbohydrates

we met from brown rice due to high fiber content. Ordinary rice is milling process

that had led to the loss of most of the fiber as well as vitamins and minerals. In fact,

fiber can slow the entry of glucose into the blood because of the high fiber content of

brown rice that does not increase blood sugar drastically. Besides being superior in

fiber, brown rice also contains more vitamins and minerals than white rice. For

example, brown rice is rich in vitamin B, magnesium, and iron for the body needs.

3. Preventing weight gain

In order to adjust the habit of Indonesian people who are accustomed to eating

rice, there appears a diet way with a lot of fiber that can keep us feeling full. The way

is by consuming brown rice instead of white rice because brown rice contains high

fiber. So, that it can prevent the weight gain without feeling hungry.

The advantage of this diet is the content of carbohydrate from brown rice,

which has very high fiber. According to nutrition experts, generally the nutrient

contents in brown rice such as protein, minerals, vitamins, and fats are actually rather

similar to those in white rice.However, the differences are in the magnesium,

vitamins B1 and fatty acid found in brown rice tend to be higher than those in white

rice. The fiber content of brown rice is six times higher than it is in white rice. 100

grams of brown rice contains 1.8 grams of fiber, while 100 grams of rice white rice

contains only 0.3 fiber.

In addition to this diet, if we look at the levels of fiber content, this diet

method can also be used for people who rarely or do not like vegetables to meet the

needs of fiber. In brown rice, high fiber content will also make us not feel hungry

easily. Brown rice is not only good for adults but also good for children and baby.

The method of eating rich fiber of brown rice is not much studied. However, the

response of the majority of the consumers of this method was quite effective diet that

makes a more ideal body. Furthermore, it will be more effective to maintain our

weight by doing sports activities or physical activity. It can make the impact to be

outstanding.

Besides making weight tobe ideal, brown rice diet can make body healthier .

Because this diet can lower levels of fat found in the blood and blood sugar. Thus, the

habit of eating brown rice for diet can be applied as a healthy lifestyle.

CHAPTER III

CONCLUSIONS AND SUGGESTIONS

In indonesia, rice becomes one of the staple foods. Rice is important so that it

becomes the intake of energy sources for our body. In indonesia, a famous type of

rice consumed is white rice. There are still some types of rice that contain same or

even better nutrition than white rice such as brown rice. Improving digestive system,

lowering the risk of suffering diabetes, and preventing weight gain are three benefits

of consuming brown rice.

The first benefit is improving digestive system. Brown rice has high fiber

content so that it can cope with indigestion and constipation because the fiber can not

dissolve in water which means that it is passed through the intestines without

changing much. Insoluble fibers like brown rice help move bulk through the

intestines more easily and digestion becomes more comfortable.

The second benefit is lowering the risk of suffering diabetes. Lowering the

risk of suffering diabetes to replace white rice with brown rice because eating at least

5 servings of white rice a week results the increasing risk of diabetes type 2. While

eating brown rice as much as 2 or more servings a week can lower the risk of diabetes

type 2. One serving is equal to 100 grams. In the other hand, diabetic food which we

eat does not exceed the number of calories needed everyday. It means that we have to

be careful in calculating how many calories we need for daily activities.

The last is preventing weight gain. In brown rice, high fiber content will also

make the feeling full in our stomatch so that we are not hungry easily. Furthermore it

willl be more effective to maintain our weight by doing sports or physical activities. It

can make the impact to be outstanding.

So, I hope people can realize that brown rice gives benefits for people. I also

suggest that diabetic patient and people who want to have ideal weight can consume

brown rice. Brown rice is actually much healthier than white rice.The increase in the

consumption level of brown rice can be reacted by doing socialization to the society

that brown rice has many benefits for our health.

REFERENCES

_____.http://manfaat.org/search/macam-macam-jenis-beras-dan-ciri-cirinya.Friday,

Retrivied october, 26th 2012, 07:00 PM

_____.http://www.globalhealingcenter.com/natural-health/brown-rice/. Monday, october

29th 2012, 09:00 AM

_____.http://voices.yahoo.com/what-health-benefits-brown-rice-563546.html.Monday,

october,29th 2012, 09:20 AM

_____.http://www.livestrong.com/article/410408-what-are-the-benefits-of-eating-brown-

rice-stir-fry-to-lose-weight/.Saturday, November, 10th 2012, 10:00 AM

_____. http://www.tropicanaslim.com/beras-merah-untuk-diabetes. Wednesday,

November, 14th 2012, 09:00 AM

_____.http://www.symptomfind.com/nutrition-supplements/brown-rice-health-benefits/.Thursday, november, 15th 2012, 10:00 AM

_____.http://www.care2.com/greenliving/brownrice-vs-

whiterice.html#ixzz2APtLZAv7. Tuesday, november, 20 th 2012, 02:00 PM