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 health benefits. Brown rice is considered to be a 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
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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.
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According to a study of women, those who ate more whole grains weighed consistently less than those who ate fewer whole grains.
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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
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Calories: 216, Carbs: 44 grams
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Fiber:5 grams, Fat: 1.8 grams
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Protein: 5 grams, Thiamin (B1): 12% of the RDI
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Niacin (B3): 15% of the RDI, Pyridoxine (B6): 14% of the RDI
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Pantothenic acid (B5): 6% of the RDI, Iron: 5% of the RDI
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Magnesium: 21% of the RDI, Phosphorus: 16% of the RDI
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Zinc: 8% of the RDI, Copper: 10% of the RDI
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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.
This 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 decrease 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 a 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 carbohydrates and proteins into energy.
10. Prevents Alzheimer’s
Germinated brown rice helps in the prevention of Alzheimer’s disease.
