There’s a growing trend toward brown rice due to its nutritional benefits. Brown rice is whole grain rice with only the outer hull removed, retaining its bran and germ layers. It’s made by hulling and milling rice to remove the outer husk, resulting in a nutritious and versatile whole grain product.
What is Brown Rice?
Brown rice is a whole grain rice variety that retains its bran and germ layers, unlike white rice. This gives it a chewy texture and nutty flavor. Brown rice is rich in fiber, vitamins, and minerals, making it a healthier option compared to refined white rice.
Choosing brown rice over white rice offers several health benefits. Brown rice is a whole grain that retains its bran and germ layers, whereas white rice has been processed to remove these nutritious components.
As a result, brown rice is higher in fiber, vitamins, and minerals, including B vitamins, magnesium, and selenium. It also has a lower glycemic index, meaning it causes a slower and steadier rise in blood sugar levels compared to white rice, which can help in managing blood sugar levels and reducing the risk of type 2 diabetes.
Additionally, the higher fiber content of brown rice promotes digestive health and may aid in weight management by increasing feelings of fullness and reducing calorie intake.
Brown Rice Nutrition Facts
Compared to white rice brown may have similar calorie content but it is vastly superior in all other categories.
100g of brown rice provides (1)
- Calories: 248 Kcal
- Carbs: 52g
- Fiber: 3.2g
- Fat: 2g
- Protein: 5.5g
- Thiamin (B1): 30% of the DV
- Niacin (B3): 32% of the DV
- Pyridoxine (B6): 15% of the DV
- Pantothenic acid (B5): 15% of the DV
- Iron: 6% of the DV
- Magnesium: 19% of the DV
- Phosphorus: 17% of the DV
- Zinc: 13% of the DV
- Copper: 24% of the DV
- Manganese: 86% of the DV
- Selenium: 21% of the DV
Benefits of Eating Brown Rice
1. Helps to control blood sugar level
Brown rice in fiber content is why it is an excellent food option for diabetes patients. The fiber in brown rice slows down the digestion and absorption of carbohydrates, resulting in a slower release of glucose into the bloodstream. This helps prevent spikes in blood sugar levels after meals, promoting more stable blood sugar control.
Additionally, brown rice has a lower glycemic index compared to white rice, meaning it causes a slower and steadier increase in blood sugar levels. By choosing brown rice over white rice, individuals can better manage their blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.
A study found that people with type 2 diabetes who ate two servings of brown rice per day experienced a significant decrease in post-meal blood sugar and hemoglobin compared to those who ate white rice. (1)
2. Helps to Improve Heart Health
One of the important benefits of brown rice is that regular consumption can improve heart health. Brown rice is rich in dietary fiber, including soluble fiber, which can help lower cholesterol levels by reducing the absorption of cholesterol into the bloodstream. Lower cholesterol levels can decrease the risk of heart disease and stroke.
Brown rice contains antioxidants, such as selenium and phenolic compounds, which help reduce oxidative stress and inflammation in the body. Chronic inflammation and oxidative stress are linked to the development of cardiovascular diseases, so consuming foods rich in antioxidants, like brown rice, can help protect heart health.
Brown rice contains significant amounts of magnesium, a mineral that plays a crucial role in maintaining heart health. Magnesium helps regulate blood pressure and heart rhythm, and a deficiency in magnesium has been associated with an increased risk of cardiovascular disease.
One study found that people who ate the highest amount of whole grains, including brown rice, had a 21% lower risk of coronary heart disease compared to those who ate the least whole grains (2).
3. Helps in Weight Management
Many people wonder is brown rice good for weight loss? The simple answer is yes, it is a better option than refined grains like white rice, white pasta and white bread lack the fiber and nutrients that whole grains like brown rice contain.
Brown rice is rich in fibre which keeps you fuller over a longer period. This helps you consume fewer calories thus helping you to reduce your weight. One cup or 150g of brown rice provides 3.5g of fibre making it an essential part of your weight loss diet.
One study found that whole grain intake including brown rice is associated with a lower risk of weight gain or obesity. (3)
4. Helps to Provide Antioxidant Effect
Antioxidants are molecules that neutralize harmful free radicals in the body, reducing oxidative stress and inflammation. They help protect cells from damage, support immune function, and may reduce the risk of chronic diseases such as heart disease and cancer.
Brown rice contains many types of antioxidants such as phenolic compounds, flavonoids, anthocyanins, and others. Phenolic compounds, a prevalent group of antioxidants, protect cells from damage associated with an increased susceptibility to type 2 diabetes, obesity, cancer, and cardiovascular diseases. (4)
5. Helps to Improve Digestion
Poor digestion can lead to various health issues, including nutrient deficiencies, bloating, gas, constipation, diarrhea, and discomfort. It may also disrupt gut microbiota balance, weaken the immune system, and contribute to inflammation and chronic diseases.
Brown rice can improve digestion due to its high fiber content. Dietary fiber adds bulk to stool, promoting regular bowel movements and preventing constipation. Additionally, fiber helps feed beneficial gut bacteria, supporting a healthy gut microbiome and overall digestive function.
6. Helps to Reduce Cholesterol
Cholesterol is essential for cell structure and hormone production. However, high levels of LDL (“bad”) cholesterol can accumulate in arteries, leading to atherosclerosis, increasing the risk of heart disease, stroke, and other cardiovascular problems.
The oil found in brown rice is known for significantly lowering LDL cholesterol levels. Brown rice fiber binds with cholesterol in the digestive tract, aiding in its removal from the body. (5)
7. Helps to Reduce the Risk of Cancer
Brown rice contains several nutrients that are beneficial for bone health, including magnesium, phosphorus, and manganese. These minerals play important roles in bone formation, maintenance, and density. Additionally, brown rice is a good source of vitamins B6 and K, which are also important for bone health.
Conclusion
Brown rice is a nutrient-rich grain without gluten, packed with a substantial array of vitamins, minerals, and advantageous compounds. Incorporating whole grains such as brown rice into your diet may aid in preventing or managing various health conditions, such as diabetes and heart disease.
Moreover, opting for brown rice over refined grains such as white rice might contribute to weight loss. Brown rice, being a versatile carbohydrate, can be consumed at any mealtime. Regardless of how you decide to incorporate this nutritious whole grain into your diet, you’ll be making a smart decision for your overall well-being.
FAQs
1. Can we eat brown rice daily?
Yes, brown rice can be eaten daily as part of a balanced diet. It provides essential nutrients and fiber, contributing to overall health when consumed in appropriate portions.
2. What are the benefits of eating brown rice?
Eating brown rice offers numerous benefits, including providing essential nutrients, such as fiber, vitamins, and minerals. It may help improve digestion, support heart health, regulate blood sugar levels, and contribute to weight management.
3. Does boiling brown rice remove nutrients?
Boiling brown rice may cause some loss of nutrients, particularly water-soluble vitamins like B vitamins. However, the extent of nutrient loss can be minimized by using the absorption method.
4. How much protein is in brown rice?
On average, there are about 5 grams of protein in one cooked cup (195 grams) of brown rice. The exact amount may vary slightly depending on the specific variety and cooking method.