Is Brown Rice Good For Your Health? Key Benefits Explained

Rice is a famous food that people enjoy in several forms globally. The popularity of brown rice has been soaring all over the globe amid several health benefits than white rice. If you switch to brown rice, the food can support your health goals as it can help you maintain a balanced diet. Brown rice has long been closely associated with healthy eating as they are less processed than white rice.

On the other hand, the hull, germ, and bran of white rice get eliminated during processing. Meanwhile, during processing, only the hull of brown rice gets eliminated while the nutrition-rich bran and germ remain intact. Therefore, brown rice contains the nutrients that white rice loses during processing.

Nutritional Value of Brown Rice

If you consume one cup of cooked brown rice, it will offer you with 248 calories, 3.51 grams of fibre, 5.03 grams protein, 1.76 milligrams manganese, 161.85 mg phosphorous, 6% of daily value iron, 19% of daily value magnesium, 13% of daily value zinc, 24% of daily value copper, 21% of daily value selenium, and 0.28 mg vitamin B6. It is worth noting that brown rice is also rich in fibre, minerals, and vitamins.

Health Benefits of Brown Rice

1. Reduces Risk of Chronic Diseases: The rice is rich in magnesium and the body requires magnesium to produce an enzyme known as superoxide dismutase or SOD. This enzyme works as an antioxidant that can reduce call damage and oxidative stress by free radicals. Brown rice has other vital antioxidants like flavonoids, anthocyanins, and phenolic compounds. Foods containing high antioxidants can bring down risk of cancer, diabetes, inflammatory bowel disease or IBD, and autoimmune diseases. 

2. Improves Heart Health: The heart-healthy food is rich in fibre and essential compounds that can bring down the risk of heart diseases. When you consume increased amount of dietary fibre, it can lead to significant reduction in cardiovascular disease. According to a study conducted by National Library of Medicine, individuals who consumed highest amount of whole grains, including brown rice, had 21% lesser risk of coronary heart diseases than those who consumed least whole grains. The rice also offers essential compounds namely lignans that can alleviate heart disease risks.  

3. Regulates Blood Sugar: Decreased carb consumption is essential for blood sugar control as it can pave way for healthier lifestyle. Switching to brown rice from white rice can benefit diabetics in many ways. The study further added, when individuals with type 2 diabetes ate 2 servings of brown rice every day that witnessed remarkable decline in post-meal blood sugar compared to those who ate white rice. Brown rice has low glycemic index (GI) that implies that the food can be digested at slower pace and produces less impact on blood sugar.

4. Improves Digestion: The presence of soluble fibre in brown rice’s bran layer functions as a rich source of good bacteria in the gut. Adequate fibre presence also helps in adding bulk to the stool that can prevent constipation and support healthy bowel movements. Regular consumption of brown rice will lead to healthy eating habits as the food is a rich source of sustainable nutrition.

5. Gluten-Free: Individuals with gluten intolerance or celiac disease can rely on brown rice as it is healthy whole grain that can support healthy lifestyle. It is naturally gluten-free. It can offer essential carbohydrates, fibre, minerals, and vitamins sans any health issues pertaining to gluten. The whole grain is also a vital source of folate, riboflavin or B2, potassium, and calcium. 

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.