Benefits of Brown Rice

Melanie Ramos 6 min. of reading Carbohydrates Leave a comment

Brown rice, since it’s not refined, keeps the outer layer of the grain made up of cellulose (plant fiber) and rich in proteins, vitamins, and minerals

Index

1 Nutritional Value of Brown Rice
2 Health Benefits of Brown Rice
3 Differences Between White and Brown Rice
4 How to Cook Brown Rice?
5 Basic Boiled Brown Rice Recipe
6 Related Posts

Nutritional Value of Brown Rice

Brown rice is also very rich in Potassium, Magnesium, Calcium, Phosphorus, Iron, and Zinc. It also contains B vitamins (Thiamine, Riboflavin, Niacin, and folic acid) and Vitamin E.

Brown rice contains essential fatty acids that are great for heart health and can help the body reduce LDL cholesterol levels.

Nutritional Information
Calories 370 kcals
Proteins 7.9 g
Carbohydrates 77.2 g
of which sugars 0.9 g
Fiber 3.5 g
Fats 2.9 g
of which saturated 0.6 g

Vitamins and Minerals

Thiamine	0.1 mg
Niacin	5.1 mg
Vitamin B6	0.5 mg
Folate	20 mcg
Pantothenic acid	1.5 mg
Vitamin E	0.17 mg
Calcium	23 mg
Iron	1.5 mg
Magnesium	143 mg
Phosphorus	333 mg
Potassium	223 mg
Sodium	7 mg
Zinc	2 mg
Copper	0.3 mg
Manganese	3.7 mg
Selenium	23.4 mcg

Health Benefits of Brown Rice

Antioxidant

Brown rice is a powerful antioxidant food. It’s rich in selenium, a trace mineral with strong antioxidant effects that works synergistically with vitamin E to block free radicals. It plays a role in thyroid hormone production and immune function.

Selenium helps slow down tissue deterioration

This can, to some extent, reduce the chances of developing certain types of cancer, as well as heart diseases, inflammations, and rheumatoid arthritis

Source of Fiber

Thanks to its fiber content and ability to keep intestinal function healthy, brown rice supports weight loss and metabolic function. Brown rice creates a great feeling of fullness.

It also improves the good gut bacteria in your microbiome

After a plate of brown rice, you’ll feel fuller even though you’ve eaten less food

Slow-Release Carbohydrates

Brown rice is a slow-release sugar. It can help keep blood sugar stable by releasing sugars slowly and steadily, and it may help people with diabetes improve blood sugar levels.

It can be a good option to include before doing endurance physical activity

A diet including fiber has been linked to a lower risk of developing type 2 diabetes

Differences Between White and Brown Rice

To consider a rice grain as “whole grain,” it must include these 3 parts:

the bran, the germ, and the endosperm.

The bran is the edible outer skin of the grain. It contains antioxidants, B vitamins, and fiber. The germ also contains B vitamins, some proteins, minerals, and healthy fats. The endosperm mainly contains carbohydrates, proteins, and some vitamins and minerals.

White rice (refined grain) has had both the bran and germ removed, leaving only the endosperm, which is almost nutritionally void

Brown rice is considered a healthier option than white rice, since the bran layer contains vitamins, minerals, and fiber, which are removed when brown rice is polished to reveal the white grain. Polishing or refining removes about 80% of the thiamine from brown rice.

Unlike white rice, brown rice hasn’t lost its integrity. The outer layer of brown rice is rich in cellulose.

Cellulose can’t be digested and is eliminated, flushing waste residues from the intestine and helping remove toxins from the body while preventing them from sticking to cells in our colon

Uses of Brown Rice

Brown rice can perfectly replace its counterpart (white rice) in any dish or recipe, bringing the benefits mentioned.

How to Cook Brown Rice?

Brown rice needs more cooking time than white rice, since water has to penetrate the bran, which is designed to protect the inner grain.

For the best results, it’s important to use the right amount of water to cook rice

In this case, brown rice requires double the water to cook. It also needs enough time to absorb the water. Generally, cooking time is around 25-30 min.

Tip: simmer for most of that time, then during the last 5-10 minutes, keep it well covered to absorb the heat’s water. This will result in light and perfectly tender grains every time

It’s recommended to eat rice the day it’s cooked. If you cook too much and want to eat it cold or save it for later, cool it quickly (within an hour) and put it in the fridge – don’t leave it out at room temperature.

Soaking rice for several hours can greatly reduce cooking time. On the other hand, brown rice is more prone to going rancid since it’s high in natural fats and oils.