1. Health & Lifestyle

Brown Rice to Boost Energy and Make You Slim

Tooba Maher
Tooba Maher

Brown rice is a whole grain that contains three parts of the grain kernel: the outer, fiber-filled layer called the bran, the nutrient-rich core called the germ, and the starchy middle layer called the endosperm. 

Brown rice is the top choice in terms of both nutritional and other healthy benefits. Brown rice is considered to be the highly nutritious grain. It is anyway better than the white rice. One cup (158 grams) of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram. 

White rice has been stripped of iron, vitamins, zinc, magnesium and other nutrients during the refining process, manufacturers add unnatural fortifications in the form of synthetic vitamins and iron so it can be marketed to the public as a “nutritious food.”  Although white rice is fortified, it still doesn’t reach the minimum nutritional requirements for one serving of food as specified by the FDA. 

Health Benefits of Brown Rice

1. Promotes Weight Loss 

The fiber content of brown rice makes digestion easier. One can eat them daily. At the same time, fiber keeps you fuller over a long period of time. 

According to a study of women, those who ate more whole grains weighed consistently less than those who ate fewer whole grains. 

Thus, choosing fiber-rich whole grains like brown rice reduce belly fat  and helps you to reduce weight. 

2. Highly Nutritious 

One cup of brown rice contains 

  • Calories: 216, Carbs: 44 grams

  • Fiber:5 grams, Fat: 1.8 grams

  • Protein: 5 grams, Thiamin (B1): 12% of the RDI

  • Niacin (B3): 15% of the RDI, Pyridoxine (B6): 14% of the RDI

  • Pantothenic acid (B5): 6% of the RDI, Iron: 5% of the RDI

  • Magnesium: 21% of the RDI, Phosphorus: 16% of the RDI

  • Zinc: 8% of the RDI, Copper: 10% of the RDI

  • Manganese: 88% of the RDI, Selenium: 27% of the RDI

3. Anti-Diabetic

Brown rice is rich in phytic acid,  fiber and essential polyphenols. It is a complex carbohydrate that helps in the slower release of sugars. Hence it maintains the blood sugar levels of our body. 

4. Healthy Bones

Brown rice keeps our bones healthy as it is rich in calcium and magnesium which makes our bones strong and healthy. 

5. Rich in antioxidants 

Brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress. 

Thus helps in reducing the risks of heart disease, cancer and premature aging. 

These antioxidants also help to prevent cell injury caused by free radicals and reduce inflammation in the body. 

6. Promotes healthy heart 

Its fiber and beneficial compounds content make brown rice a heart-healthy food.  

They contain compounds called lignans that may help reduce heart disease risk factors, reduce cholesterol, lower blood pressure and decreased artery stiffness. 

7. Gluten Free 

Brown rice is naturally gluten free. Gluten is a protein found in wheat, barley and rye. Some people are allergic to gluten and experience stomach pain, diarrhea, bloating and vomiting. 

But brown rice does not contain gluten and is safe and healthy choice for gluten free diets. 

8. Reduces Cholesterol 

The oil present in brown rice reduces the levels of LDL cholesterol to a large extent. The fiber present binds to the cholesterol in the digestive system and helps in its excretion. 

9. Boosts Energy 

The presence of magnesium in brown rice boosts energy. It converts the carbohydrates and proteins into energy. 

10. Prevents Alzheimer’s 

Germinated brown rice helps in the prevention of Alzheimer’s disease. 

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