Is Brown Rice Healthy? Unlock Its Nutritional Benefits
- Jyoti Singh
- April 1, 2024
- Food
If you look at healthier meals in India, rice will be a core part of their eating rituals. From the north to the south, you can count numerous dishes based on rice for savoury and dessert. India has been attracting the highest rice production, becoming the world’s second-largest producer. As the awareness about a healthy diet spreads, people are shifting towards brown rice for its nutritional benefits.
So, is brown rice healthy in reality? Let’s explore the healthier aspects of brown rice in the blog ahead.
Nutritional Value of Brown Rice
If you approach any dieticians and ask, ‘Is brown rice healthy?’ They will tell you that brown rice is healthier than white rice. Brown rice is made up of unpolished rice produced by removing the outer layer known as the hull of the rice kernel. Following this procedure helps keep high nutritional value; it is easy to chew compared to white rice and adds nutty flavour as an aftertaste. Moving to the nutritional part, you must have heard of Brown rice, one of the top five rice produced in India.
Brown rice contains fewer calories and has less gluten and fat content, which makes it the perfect choice for a balanced diet. Fitness freaks often prefer brown rice over white rice to maintain their nutrient consumption. Besides less calories, it contains other essential nutrients, such as dietary fibre minerals – zinc, phosphorus, magnesium, iron, calcium, and selenium.
Additionally, brown rice is rich in vitamins, such as vitamin B1, vitamin E, vitamin B2, vitamin B3, vitamin B6, and vitamin K. Other nutritional values of brown rice are protein, fatty acids, and essential antioxidants.
Health Benefits of Consuming Brown Rice
If we talk about the taste, white rice will be more comforting to your taste buds; brown rice is healthier than white rice. Adding brown rice to your meals derives multiple health benefits in the longer run; here, we are listing some of them:
Weight Loss
Is brown rice healthy and effective in weight loss? Yes, brown rice contains high dietary fibres that keep you full for longer periods and ease your weight loss journey. Also, people with high belly fat are suggested to switch to brown rice to manage their calories and minimise weight gain.
Easy To Digest
Another point that makes brown rice a healthier option is easy digestion. Due to its rich fibre content, it passes through the intestine without causing any uneasiness and induces bowel movements. Hence, brown rice does not cause any indigestion problems like constipation and bloating.
Manages Blood Sugar Levels
Is brown rice good for diabetics? Eating brown rice is one of the most effective natural ways to control your blood sugar levels. It contains rich nutrients, including fibre, phytic acid, and essential polyphenols that slow down the release of sugars and keep your health intact.
Regulate Cholesterol Levels
Pertaining to bad lifestyle choices, brown rice consumption effectively manages cholesterol levels. The oil present in rice reduces bad cholesterol to reduce early-age diseases. Also, fibres bind with cholesterol to ease excretion.
Improve Bone Health
The next significant health benefit of brown rice is improving bone health due to its rich magnesium and calcium nutrients. Doctors suggest this rice for patients dealing with arthritis and osteoporosis to strengthen their bones.
Neurology Effectiveness
Brown rice also affects your mental well-being; it reduces the risk of neurodegenerative disorders like Alzheimer’s and cognitive dysfunction. Also, it effectively works for maternal health while dealing with postpartum depression.
How Brown Rice is Healthier Than White Rice?
Regarding health, brown rice definitely has an edge as it is a whole grain, including three layers of bran, germ, and endosperm. It contains more fibres, minerals and vitamins than white rice, making it a healthier choice. Let’s compare the nutrient content; you will get an idea of how consuming brown rice will provide more protein and fibre along with fewer calories, carbohydrates, and sugar.
Nutrition Per 100 Grams | Brown Rice | White Rice |
Calories | 122 calories | 129 calories |
Protein | 2.73 grams | 2.67 grams |
Fat | 0.96 grams | 0.28 grams |
Carbohydrates | 25.45 grams | 27.99 grams |
Fibre | 1.60 grams | 0.40 grams |
Sugar | 0.24 grams | 0.05 grams |
Hence, we can say that brown rice is healthier than white rice.
Ways To Include Brown Rice In Your Diet
Although we already discussed the health benefits of brown rice, not everyone prefers rice in meals. So, can we add brown rice to our diet in different ways? The best thing about brown rice is its versatility. Here are a few brown rice recipes you can try:
- The simplest way is to add brown rice to your meal or dinner
- Make a rice bowl by mixing brown rice with vegetables and protein like paneer or tofu.
- You can use brown rice to prepare a famous Indian dish called Biryani or Pulao.
- You can use brown rice instead of white pasta for your soup recipes.
- You can bake an energy bar using brown rice.
- If you want to elevate your taste, roll out a sushi roll with brown rice stuffing.
- Add brown rice pasta to your diet.
- Make healthy risotto using brown rice instead of arborio rice.
Search on the internet, and you will find many healthy brown rice recipes to add to your diet.
Is Brown Rice Healthy? An Overview
Brown rice is a healthy choice, and everyone should add it to their diet. It contains numerous health benefits for leading a good life with active fitness and regular exercise. As the world is heading toward bad food choices, brown rice is a healthier alternative to say goodbye to early-age diseases like diabetes or high blood pressure.
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Jyoti is a passionate digital marketer with years of experience in crafting content, social media marketing and advertising. Her core interest lies in field of marketing, business, technology, travel, and entertainment. Highly creative and her expertise lies in observation and detailing make her a perfect marketer.