Rice, scientific name Oryza sativa, is a leading grain which is consumed all over the world as a food item. It is available in different varieties like white rice, brown rice, black rice, red rice, and many more. Not only that it is used in so many ways in the culinary world that it has become impossible to imagine any cuisine without it. One trend which has been in the news and has spread is about the magnificent brown rice health benefits in the last two decades.
So, today we are here to learn about brown rice health benefits. Although all varieties of rice grain are a primary source of carbohydrate yet they have different nutritional values. brown Rice is a whole grain, it has the following nutrients which makes it more healthy and apt for consumption.
| Nutritional Value of brown Rice (195gm serving) |
| Calories 216 |
| Carbohydrates 45.8gm |
| Fat 1.6 gm |
| Fiber 3.5 gm |
| Sugars 0 gm |
| Protein 4.5 gm |
| Manganese 88% of daily value |
| Magnesium 21% of daily value |
| Selenium 27% of daily value |
| Phosphorus 16% of daily value |
| Iron 13% of daily value |
| Copper 10% of daily value |
The outer layer of brown rice, the bran layer, is full of valuable vitamins, minerals, and phytochemicals. Like B Vitamins {vitamin B1, B3, B6, B5}, essential amino acids, flavonoids, minerals (Manganese, selenium, Iron, Zinc, potassium, etc) and antioxidants.
Health benefits of brown rice
Brown Rice health benefits are numerous in number, they are listed below:
1. Power House of Nutritious Energy –
We all need the energy to carry out different functions of the body. This energy mainly comes from carbs and fats. High carbs and fats are considered to be weight gainers for most people. But in the case of brown rice these carbs and fat come with high fiber due to the presence of the outer layer Bran as compared to white rice which is a refined rice. A cup of brown rice (boiled) provides 13% of dietary fiber/day.
2. Control Blood Sugar Levels (diabetes) —
The glycemic index of brown rice is intermediate 64-72, according to the American Diabetes Association. A low glycemic index indicates that the food we consume digests slower and it doesn’t cause blood sugar to spike. brown rice contains phytic acid, fiber and essential polyphenols which help in slow release of sugar in the bloodstream. This reduces the risk of developing type @ diabetes by 32%. That’s why physicians and nutritionists advise brown rice for people suffering from type 2 diabetes.
3. Helps In Weight Loss —
Over the last two decades, you will observe that brown rice has attained the cult status of superfood. The reason behind this is the fact that for a balanced meal during weight loss you need to administer complex carbohydrates so that a person easily adapts to the diet. The diets which restrict you from carbs are not successful; they fade away with time, as they are not sustainable.
4. Neuroprotective In Nature –
Brown rice is effective in decreasing the risk of cognitive dysfunction and neurodegenerative disorders. It has proved beneficial in conditions like depression, stres, anxiety, Alzheimer’s, Parkinson’s, and others. In neurodegenerative disorders high cholesterol increases the risk but consuming brown rice helps in cutting cholesterol. Manganese is also important for nerve function.
5. Prevents Anemia —
One of the pivotal brown rice health benefits is the prevention of anemia. Among all the varieties of rice, brown rice contains the maximum amount of Iron along with important minerals phosphorus, zinc, copper, magnesium, etc. As we all know anemia can be cured with the help of diet and lifestyle changes in so many cases. That’s why it is recommended to consume unpolished rice (Brown rice) by the WHO.
6. Good For Bones –
One of brown rice health benefits includes good bone health. This happens as brown rice is rich in calcium and magnesium, which are very crucial for good bone health. Therefore in conditions like arthritis and osteoporosis brown rice has proved to be helpful.
7. Keeps Heart Healthy –
We all have heard and seen the benefits of brown rice on the heart. This is done with the help of the bran layer present in the brown rice. The bran provides fiber which maintains cholesterol level in the blood. It also reduces the level of LDL cholesterol (Low Density Lipoprotein) which is commonly known as the Bad Cholesterol. This property keeps the circulatory system healthy.
8. Aids Digestion –
Rice is a part of a staple diet of humans across the globe. Therefore introducing brown rice by replacing white rice as part of the meal is not that difficult. In fact the transition has been smooth in almost all cases. One of brown rice health benefits includes the aid in digestion. Being rich in nutrients and fiber, brown rice keeps the bowel movement regular. It has proved effective in cases of colitis, IBS (irritable Bowel Syndrome), Constipation, etc.
Brown Rice Vs White Rice
Well if compared both are the prime source of energy. But if compared closely on the scale of nutritional benefits white rice lags behind. The reason behind this is that brown rice is a whole grain and white rice is processed grain. That outer layer of brown rice (Bran) contains numerous minerals, vitamins and fiber. That doesn’t mean that white rice is bad for us. If consumed in less quantity then white rice doesn’t have any bad effect on our health. White rice is consumed all over the globe like brown rice, in fact in the greatest numbers. But still, the brown rice outweighs white rice for its multiple health benefits.
So, the next time you are hungry and want to eat something healthy, nutritious, filling and at the same time gluten-free, just think of brown rice. It can be eaten in different ways like with lentils, with eggs, chicken curry, red meat, with vegetables, with milk and sugar, and so many other ways. So eat healthy with a small replacement in your day-to-day life.
Disclaimer :
The information on this blog is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or using any dietary supplements or herbal remedies. Individual results may vary, and what works for one person may not work for another. Please note that the information on this blog has not been evaluated by the Food and Drug Administration (FDA) or any other regulatory body. This blog does not aim to diagnose, treat, cure, or prevent any medical condition.