Brown Rice: 10 Powerful Health Benefits and Nutrition Facts

Brown rice is rich in fibre and very nutritious associated with healthy eating. Brown rice is less processed when compared with white rice, which has had its bran layers stripped. This signifies that brown rice contains essential phytochemicals like vital amino acids, fibre, vitamins, flavonoids, phytic acid, and more. Because carbohydrates are the main source of these nutrients, people who follow low-carb or fad diets may avoid the intake of brown rice.

Brown Rice

Carbohydrates are every so often misunderstood nutrients such as brown rice. vitamins, protein, fibre and slow-release carbohydrates in it, help optimal body function all day long. This whole grain is low in fat, has less sugar, and contains ample amounts of protein. According to the studies, brown rice is a nutritious food that can lower the risk of chronic disease.

Brown Rice Nutrition Facts

According to the U.S. Department of Agriculture (USDA) for a 1-cup serving of cooked medium-grain contains:

Carbohydrates44 grams
Fibre3.5 grams
Fat1.8 grams
Protein5 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
Iron5% of the RDI
Magnesium21% of the RDI
Phosphorus16% of the RDI
Zinc8% of the RDI
Copper10% of the RDI
Manganese88% of the RDI
Selenium27% of the RDI
Brown Rice Nutrition Facts

Nutrient rich

Brown rice contains more nutrient content when compared with white rice.  It has more fibre and antioxidants, in addition to more vitamins and minerals. Yet, these differences aren’t hugely important.

For comparison, 100 grams (3.5 ounces) of cooked rice provide 1.6 grams of fibre, while 100 grams (3.5 ounces) of white provide only 0.4 grams of fibre.

Brown Rice Benefits

Though it is not as tasty as white rice, the nutritional benefits of brown rice can provide you with surprising benefits when included in your diet.

Here is the list of health benefits:

Aids in weight loss

Brown rice is one of the popular foods used for losing weight. As it is rich in dietary fibres, this whole-grain helps to keep you full for a longer time. If you are on a low-calorie diet, then choose this fibre rich food.

By swapping brown rice with white rice, you can reduce your tummy fat too. According to the studies, people who eat more brown rice weigh less when compared to those who consume white rice.


Controls blood sugar levels

Foods To Avoid With Diabetes Reducing the intake of carbohydrates and fats will naturally control blood sugar levels. Refined grains like white rice can spike sugar levels. To replace white rice with brown rice, which will help you to control blood sugar levels as it contains a low glycemic index. Studies suggest that eating three servings per day of whole grains can lower your risk of developing type 2 diabetes by up to 32%. Phytic acid, fibre, and important polyphenols in this rice aid in the slower release of sugars, keeping you healthy.


Improves digestion

For an effective digestive system, add brown rice to your daily diet. The fibres in this rice aids to control intestinal movements and keep your bowel movements smooth and regular. They have great results to heal colitis and constipation.

Controls cholesterol levels

According to HSPH, the fibre content present in it helps in lowering cholesterol levels. Brown rice is the best choice for many people, as it contains no trans-fat or cholesterol. The oil present in it helps in lowering the levels of bad cholesterol to a large extent. The fibre in this grain attaches to the cholesterol in the digestive system and promotes its excretion.

Neuroprotective effective

It benefits in reducing the risk of cognitive dysfunction and neurodegenerative disorders. Rich in fibre which cuts down cholesterol levels, it also lowers the risk of neurodegenerative diseases. There are also beneficial health effects in treating various diseases like Parkinson’s or Alzheimer’s. Brown rice also cures depression, anxiety or stress.

Promotes baby growth

As it is a rich source of magnesium and neurotransmitter nutrients, having brown rice during pregnancy helps in the brain development and future cognitive functions of the baby.

Maintains bone health

It contains a good amount of magnesium and calcium. This whole grain helps in maintaining healthy bones. It is also beneficial for developing diseases like arthritis and osteoporosis.

Boosts energy

Magnesium present in it helps in boosting energy. It converts carbohydrates and protein into energy, which causes you to feel fuller longer.

Prevents gallstones

It lowers the risk of developing gallstones. A study shows that women who consume more fibre had a 13% reduced risk of developing gallstones compared to comen eating foods that are low in fibre.

Improves heart health

Rich in dietary fibre, it lowers the risk of heart stroke. It also contains selenium, which is good for heart health. It helps in decreasing the risk of cardiac disorders such as hypertension and vascular diseases.

Who can use it?

Brown rice is a highly nutritious grain that contains an excellent amount of vitamins, minerals and beneficial compounds. It helps in preventing and improving several health conditions like heart diseases, diabetes, constipation, cancer, and weight loss.

Instead of ditching rice totally, switch to healthier options like brown rice.

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  1. Pingback: Is Brown Rice Better Than White Rice? | Your Dream Physique

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