Brown rice is a nutrient-dense source of healthy, energizing carbohydrates and fiber. This whole grain has more health benefits than white rice. The health benefits of brown rice account for some of this staple’s benefits, including heart health, blood sugar control, and weight management.
Strictly speaking, brown rice is rice seeds. Rice. One of the reasons why brown rice is good for you is that it is a whole grain. A grain is considered complete if its three original parts (bran, germ and endosperm) are intact. The bran of a grain is the fibrous outer skin. The germ is that embryo that can germinate into a new plant. The endosperm is the starchy food source of the germ. Bran is especially essential.
There are many easy ways to incorporate this versatile whole grain into your next meal, snack, or dessert. Some precautions may be required when preparing this grain. Learn more about brown rice, including nutrition and calories.
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Brown rice may be effective for weight management. A study published in 2019 found that compared to white rice, brown rice was not associated with weight gain in Japanese workers. People who ate the same amount of white rice gained more than 6.5 pounds within a year.
Eating brown rice in your diet can help stabilize your weight. There is also evidence to suggest that brown rice may increase your resting metabolic rate. A higher resting metabolic rate means you burn more calories when you’re sitting and relaxing.
Brown rice contains many different types of antioxidants, including phenolic compounds, flavonoids, and anthocyanins. Antioxidants are powerful molecules found in foods such as fruits and vegetables. Its power comes from its potential to prevent or delay some types of cell damage.
Phenolic compounds are common antioxidants. They are known to protect cells from damage associated with type 2 diabetes, obesity, cancer, and increased risk of heart disease.
Note that white rice does not provide the same antioxidants as brown rice. The bran of whole grains has the most antioxidant properties. Add black, purple, and red rice to your diet along with brown rice for an extra boost of antioxidants.
Brown rice keeps blood sugar levels low and plays an important role in regulating blood sugar levels. It is also associated with a lower risk of developing type 2 diabetes.
Researchers believe these benefits are due to the whole grain goodness of brown rice. The reason why brown rice takes longer to digest than white rice seems to be due to the bran layer. This may also be the reason why your blood sugar levels don’t rise as high when you eat brown rice as when you eat white rice.
White rice is different because it is not a whole grain. White rice is refined, with the bran and germ removed, leaving only the endosperm. Unlike brown rice, white rice is said to have a higher risk of type 2 diabetes.
Cardiovascular disease (CVD) comes in many forms, including high blood pressure (hypertension), heart disease, heart attack, and stroke. Eating brown rice may reduce factors that increase CVD risk. These factors are high blood lipid levels, cholesterol, and blood pressure.
A study published in 2014 examined the effects of brown rice consumption on inflammatory markers and CVD risk factors in 40 non-menopausal women who were overweight or obese. A diet consisting of brown rice has been shown to significantly reduce inflammatory markers including C-reactive protein and other CVD risk factors.
One cup of cooked long-grain brown rice contains the following nutrients:
- calorie: 248
- fat: 1.96 grams (g)
- sodium: 8.08 milligrams (mg)
- carbohydrates: 51.7g
- fiber: 3.23g
- Added sugars: 0.485g
- protein: 5.54g
Brown rice is also rich in vitamins and essential fatty acids. For adults, one cup provides at least 85% of the manganese needed in a day. Manganese is a mineral that is beneficial for immune function, reproduction, and strong bones.
You can also get more than 20% of the magnesium you need in a day. Magnesium is required for muscle and nerve function, DNA production, and regulation of blood sugar and blood pressure.
Cooked brown rice also provides other essential nutrients needed for optimal health. It contains 10% to 27% of your daily target amount of selenium, copper, phosphorus, and several B vitamins.
One of the concerns about consuming brown rice is the level of arsenic. Arsenic is a groundwater contaminant associated with potential health risks. Risks include adverse pregnancy outcomes and certain cancers.
Assessing the arsenic risk from consuming any type of rice is not so easy. Determining the precise relationship between rice consumption and health effects is complicated by several factors. The studied populations do not always have comparable rice consumption patterns compared to total caloric intake. The amount of arsenic in the water used to cook rice also varies widely. This makes it difficult to identify the risks of rice itself.
If you’re concerned about arsenic levels, look for parboiled or converted brown rice. Boiling brown rice can remove up to 54% of unwanted heavy metals such as arsenic. Parboiling has also been shown to help preserve nutrients such as zinc. Another way to reduce your potential exposure to arsenic is to consume brown rice in moderation as one of your sources of whole grain carbohydrates.
Brown rice is extremely versatile and can be incorporated into almost any meal. Here are some ways to consume it for breakfast, lunch, dinner, snack, and dessert.
breakfast:
- Add vegetables and brown rice to omelets and frittatas.
- Make breakfast porridge by seasoning rice with plant-based milk, maple syrup, and cinnamon. Top with nuts.
Lunch and dinner:
- Add brown rice to soups, chili, jambalaya, tacos, and casseroles.
- Incorporate brown rice into veggie burgers, stuffed cabbage and peppers, and lettuce wraps.
- Add them to salads or grain bowls with leafy greens, other vegetables, and lean proteins, and top with sauces like seasoned tahini, vegan pesto, or guacamole.
- Look for brown rice sushi.
- Serve brown rice with flavorful stir-fries.
Snacks and desserts:
- Incorporate brown rice into desserts like pudding, brown rice toast ice cream, cookies, and bars.
- Add brown rice to mochi for a snack.
Other shapes of particles are also readily available. Add puffed brown rice to dark chocolate or other sweet treats, or replace wheat flour with brown rice flour when baking or cooking. Plain sprouted brown rice protein powder is perfect for use in smoothies or to boost the protein content of pancakes, mashed cauliflower, and blended soups.
Brown rice is a filling, nutritious whole grain that is naturally gluten-free and versatile. Health benefits include weight management support and heart health support. The antioxidants and other nutrients found in brown rice are primarily found in the bran.
Eating brown rice instead of white rice increases your intake of fiber, vitamins, minerals, and antioxidants and may reduce your risk of disease. You may like the slightly nutty flavor and hearty texture. Remember that like any other food, brown rice is best eaten in moderation.
