Brown Rice: 5 Health Benefits
Rice is a staple ingredient in many cultures. Its origins can be traced back eight thousand years, or even older. Today, this ingredient has over four thousand varieties grown all over the world. One of those varieties is best organic brown rice.
Brown rice's health benefits outweigh white rice's health benefits. Although brown rice is cooked the same way as white rice is, the only difference is that you are consuming the grain in its whole or natural form. The rice is not processed, which is why it retains its brown color. This means you will get more nutrients from rice as they don’t undergo a lot of processing.
Often associated with healthy meals and diet, brown rice is the go-to ingredient for people who are looking to eat clean and healthy. Only the hull (a hard protective cover) of the brown rice is removed, leaving the nutrient-packed bran intact. Consequently, brown rice preserves the nutrients that white rice doesn’t have, including important vitamins, minerals, and antioxidants.
However, many people are unaware of the benefits of brown rice and avoid it thinking they are the same as white rice, which is a common misconception. This post will highlight the several health benefits of eating brown rice in detail. Keep reading to learn more.
1. Brown Rice Has Tons of Nutrients
While brown rice is a relatively simple ingredient, its nutritional profile is the opposite. It has a lot more nutritional value compared to white rice. Most people assume brown rice is not very different from white rice as their carbohydrate and calorie content is quite similar. However, brown rice outperforms white rice in all other aspects, some of which are highlighted below. In one cup of brown rice, you can find:
- 216 Calories
- 44 grams Carbs
- 5 grams Fiber
- 8 grams fat
- 5 grams Protein
- 12 percent of Thiamin (B1)
- 15 percent of Niacin (B3)
- 14 percent of Pyridoxine (B6)
- 6 percent of Pantothenic acid (B5)
- 5 percent of Iron
- 21 percent of Magnesium
- 16 percent of Phosphorus
- 8 percent of Zinc
- 10 percent of Copper
- 88 percent of Manganese
- 27 percent of Selenium
Additionally, brown rice is also a good source of riboflavin (B2), folate, potassium, and calcium. Brown rice is surprisingly high in Manganese, which is a vital nutrient for the body as it promotes bone development, muscle contraction, metabolism, wound healing, blood sugar regulation, and nerve function.
Thus, one cup of brown rice fulfills your daily Manganese requirement. In addition to being a great source of minerals and vitamins, brown rice is also an excellent source of antioxidants. These antioxidants reduce oxidative stress.
2. Brown Rice Promotes Weight Loss
Another great benefit of consuming brown rice is that it promotes weight loss and can help you achieve your fitness goals. As brown rice contains the nutrient content your body needs, it will keep you fuller for a longer time and provide your body with the energy it needs to boost your metabolism.
For instance, one cup of brown rice contains 3.5 grams of fiber, which keeps you fuller for a longer time. Thus, people who eat brown rice instead of white rice don’t feel hungry so often and lose more weight. Moreover, eating brown rice instead of white rice can help you lose a lot of stubborn belly fat too.
3. Promotes a Healthy Heart
Undoubtedly, brown rice is one of the best heart healthy ingredients out there. It is very rich in fiber and contains several compounds that reduce the risk of heart disease. According to a study, people who consume more fiber as a part of their diet are at a lower risk of developing cancer, heart disease, and other respiratory issues.
In addition to being rich in fiber, brown rice is also rich in compounds referred to as lignans. These compounds drastically reduce the risk of heart disease. Furthermore, brown rice is also rich in magnesium—a mineral that plays a key role in keeping the heart healthy.
4. Brown Rice is Beneficial for People with Diabetes
People with diabetes need to take special care of their blood sugar levels. This is why they should refrain from consuming grains like white rice and switch to a more nutrient-packed option like brown rice. This can offer several benefits.
Brown rice has a lower glycemic index compared to white rice. This means that it is digested slower and has a lower impact on blood sugar. People with diabetes are often advised to consume foods with a low glycemic index, which is why brown rice is a great alternative.
Moreover, substituting white rice with brown rice can significantly your chances of developing diabetes.
5. Brown Rice is a Gluten-Free Option
Finally, another health benefit of brown rice is that they are gluten-free. Even though rice is a grain, it doesn’t have any gluten in it. Several people are allergic to gluten or have an autoimmune disease due to which they cannot consume gluten. Others choose not to consume gluten due to various health reasons.
This has led to a significant increase in the demand for gluten-free ingredients like brown rice. Naturally, brown rice does not contain this protein, making it a harmless choice for people who are allergic or don’t want to consume gluten. Gluten is a protein that can lead to Celiac disease in some individuals and lead to symptoms like nausea, bloating, constipation, etc.
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