Brown Rice Nutrition and 12 Health Benefits

As for the calories and carbohydrates, white and brown rice are very similar, but if you are focusing on the health benefits, brown rice will win here. Nutritionally, brown rice has an edge over white rice in virtually all other aspects.

One of the most extraordinary sources of manganese, a mineral that is little appreciated but that plays a crucial role in many physiological functions. Its nutritional value is superior to that of its processed white counterpart in that it is filled with essential vitamins, minerals and helpful components that are absent in processed white rice.

Here is the nutritional value brown rice has:

• Energy: 82 calories
• Protein: 1.83 g
• Total lipid (fat): 0.65 g
• Carbohydrates in brown rice: 17.05 g
• Fiber, total dietary: 1.1 g
• Sugars, total: 0.16 g
• Calcium: 2 milligrams (mg)
• Iron: 0.37 mg
• Sodium: 3 mg
• Fatty acids, total saturated: 0.17 g
• Fatty acids, total trans: 0 g
• Cholesterol: 0 mg
• Manganese: 88% DV (Daily Value)
• Selenium: 27% DV
• Magnesium: 21% DV
• Phosphorus: 16% DV
• Thiamine (vitamin B1): 30% DV
• Riboflavin (vitamin B2): 11% DV
• Niacin (vitamin B3): 35% DV
• Pantothenic acid (vitamin B5): 15% DV
• Vitamin B6: 15% DV

Given all the beneficial nutrients that this rice has, you may are possibly planning to include it in your diet. Well, it also has a lot of advantages for your health. It means that there isn’t any doubt that brown rice is good for the heart of any person consuming it.

High in fiber and other compounds that may potentially have a lowering effect on the risk of heart disease.

With its impressive array of essential nutrients like fiber, manganese, selenium, magnesium, phosphorus, and B vitamins, incorporating the nutty, chewy goodness of brown rice into one's diet provides a nutritious boost.

Here are the following benefits of having brown rice:

Brown rice is wholesome food that is rich in many health boosting qualities. It has several nutrients such as minerals, antioxidants, lignans, and dietary fiber that have positive impacts on the heart. Consuming this type of rice instead of the white rice can help in the managing of weight and cholesterol.

There is ample evidence which supports that whole grains are healthier for the heart than processed foods. It preserves the natural structure of the grain, and germinated brown rice is rich in magnesium and proanthocyanidin, which has been proven to minimize cardiovascular conditions.

Another advantage of consuming brown rice is that it is safe for diabetics and people with high blood glucose since glycemic brown rice has is low index that maintains blood sugar levels constant without causing insulin rush. There is not a drastic affect on blood sugar level when one takes brown rice.

According to literature, daily intake of three servings of whole-grain foods including brown rice can reduce the chances of developing type 2 diabetes by up to 32 percent. It was also assessed that substituting approximately 50 grams of white rice consumed daily by brown rice can decrease the probability of the disease by 16%.

It remains a superior choice over white rice for individuals with diabetes due to its positive effects on weight loss and high-density lipoprotein (HDL) cholesterol levels, often referred to as "good" cholesterol.

Unpolished rice nutrition is preferred in management of weight loss diets since it contains a lot of dietary fibers which can make one feel full for a longer time hence reducing the amount of caloric intake. Replacing white rice with brown rice is also recommended in managing belly fat.

Research also shows that individuals who consume more brown rice are skinner than those who consume white rice. Brown rice is a whole grain while on the other hand, white rice is a refined grain contains more Glycemic index, which instantly lifts sugar level than brown rice.

Many people find brown rice as their preferred choice due to the fact of low cholesterol. The oil in brown rice, it has been scientifically proven, can drastically lower the levels of LDL cholesterol in the body. Furthermore, since brown rice is rich in fibers, the latter acts on cholesterol within the intestine for its eventual elimination.

A rat based investigation was used to show that brown rice could have cholesterol control properties due to its hypocholesterolemic effect. It also contains beneficial nutrients that are required by the body to maintain the lipid and glucose metabolism.

A high-cholesterol diet is associated with a higher likelihood of developing neurodegenerative diseases and poor cognitive functioning. A nutritious food like brown rice can be beneficial in loosening the hold of cholesterol by giving superior nutrients like fiber.

This rice helps to minimize possibilities of cognitive dysfunction and neurodegenerative ailments because it has a rich fiber content that avoids cholesterol. Furthermore, brown rice is known to help with various diseases such as Parkinson’s and Alzheimer’s among them, do away with depression, anxiety, and stress.

Germinated brown rice can have positive effects on the mental health of postnatal women. Another research published in the European Journal of Nutrition determined that increased consumption of brown rice helped minimize the effects of mood swings and fatigue in lactating mothers.

It also proposed the consumption of this rice during lactation may help to improve immunity against stress and overall body protection in general. Brown rice is superb for the treatment of postnatal depression because it has clinically been proven to have an impact on mood elevation depression and fighting postnatal fatigue in lactating mothers.

Brown rice is yet another food that can help in building strong bones since it contains magnesium, which in combination with calcium is essential for bone formation. It may promote the preservation of bones since it has magnesium and may be especially beneficial for bone conditions like arthritis or osteoporosis.

In addition, brown rice contains an unusually high amount of manganese that is needed for several important bodily functions, including the formation of bones, blood clotting, the metabolism of fats and carbohydrates, and the functioning of the nervous system and the kidneys.

Did you know that brown rice can actually help improve your mood? Especially when it's germinated, it's packed with essential nutrients like glutamine, glycerin, and GABA, which have been found to have antidepressant properties. These compounds act like messengers in your brain, blocking those negative thoughts and feelings associated with depression, anxiety, and stress.

Research has shown that brown rice contains important amino acids like glutamine, glycerin, and GABA, which can help reduce the transmission of messages related to anxiety and stress in the brain. So, it's like giving your brain a break and promoting a more relaxed state of well-being.

Brown rice is actually pretty awesome because it's packed with this thing called gamma-aminobutyric acid (GABA). And you know what's cool? GABA can help prevent a bunch of neurodegenerative diseases, like Alzheimer's. It does this by inhibiting a not-so-friendly enzyme called protylendopetidase, which has a direct link to Alzheimer's.

Some folks over at FANCL and Meijo University did some research and found that brown rice is loaded with GABA. And get this, it can actually boost the release of glutamate and make NMDA receptors more sensitive. That's a fancy way of saying it gives some extra protection against neurodegenerative conditions.

Gluten is a protein that you can find in grains like wheat, barley, and rye. Lately, more and more people are going for gluten-free diets for different reasons. Some folks have allergies or intolerances to gluten, which can cause stuff like stomach pain, diarrhea, bloating, and vomiting.

On top of that, people with certain autoimmune diseases often find it helpful to stick to a gluten-free diet. The good news is that brown rice doesn't have any gluten naturally, so it's a safe choice for folks who can't or don't want to eat gluten. Unlike those highly processed gluten-free foods, brown rice is a whole grain that's packed with important nutrients to keep your body working properly.

This rice is packed with a whole bunch of antioxidants, like phenolic compounds, flavonoids, and anthocyanins. You know, those powerful molecules that you usually find in fruits and veggies? Well, turns out they're pretty darn good at keeping your cells safe from damage.

In fact, phenolic compounds, which are a type of antioxidant, are especially effective at protecting your cells from the kind of damage that can up your risk of type 2 diabetes, obesity, cancer, and heart disease. Pre-germinated brown rice, obtained by soaking brown rice in water to initiate germination, boasts higher nutritional value. Additionally, research indicates that pre-germinated brown rice can enhance mental health and bolster immunity.

So, if you want to supercharge your antioxidant game, think about adding some black, purple, or red rice to your diet alongside the brown rice.

A study was undertaken to understand the role played by brown rice in improving cognition and a couple of other benefits that people could derive from its consumption. In one research study, participants were over 60 years old, and the intervention involved a brown rice diet.

Again, after six months, the group that ate brown rice daily had better cognition scores than those who did not. The benefits to the brain are thought to come from the plant compounds, fiber content, and high levels of vitamins and minerals in brown rice.

Incorporating healthy complex carbs brown rice into your daily diet, whole wheat bread, and legumes, can help stabilize mood and increase serotonin levels in the brain.

White rice and brown rice are nutritionally quite different, largely due to the processing methods they undergo. White rice is a refined grain that has had the outer bran and nutrient-rich germ layers removed during milling. This process strips away many beneficial nutrients like fiber, vitamins, and minerals. 

Brown rice, on the other hand, is a whole grain that has had minimal processing - only the outermost inedible hull is removed. As a result, the nutrient-dense bran and germ remain intact in brown rice, giving it higher amounts of dietary fiber, vitamins like B1, B3, and B6, as well as minerals like magnesium and phosphorus.

The level of processing also impacts the glycemic index of each type of rice. White rice has a higher glycemic index, meaning it can spike blood sugar levels more rapidly compared to brown rice's slow-digesting complex carbohydrates. 

From a texture standpoint, brown rice tends to be chewier with a nuttier flavor, while white rice has a fluffier, more delicate consistency and milder taste. Though brown rice is generally considered the healthier option, white rice does have a longer shelf life since the oils in the germ have been removed.

In short, brown rice is more nutrient-dense than white rice, but both can be nutritious components of a balanced diet. Carbs in brown rice and white rice are equal. However, the situation becomes more nuanced, especially if you have any underlying digestive issues.