Brown Rice Nutrition Facts And Health benefits

Brown Rice Nutrition Facts And Health benefits over white rice

Brown rice is one of the categories of rice which is not milled properly or not at all milled. It is also known as the hulled rice.In comparison, brown rice is considered to be more beneficial and nutritious than the normal white rice .

It tastes somewhat like a nut and can be chewed easily but as compared to white rice, brown rice gets damaged or foul quickly. This is because the germ of the brown rice contains fats which are highly responsible for the spoiling of the rice.

Brown rice is available in all types like short grain, long grain or even the sticky rice type.

Brown rice is quite difficult to store for a long period of time and even difficult to be transported and therefore it is more expensive than the normal white rice available in the market.

Health benefits of brown rice

There are many benefits of the brown rice and this is mainly due to the nutritious content of the brown rice.

Brown rice health benefits for diabetes

Brown rice can be a beneficial choice for individuals with type 2 diabetes due to its lower glycemic index, higher fiber content, and nutrient density.

To cook brown rice, rinse it thoroughly, then combine 1 cup of rice with 2 1/4 cups of water in a saucepan. Bring it to a boil, reduce the heat, cover, and simmer for about 45-50 minutes or until tender.

You can have brown rice regularly, but it’s crucial to monitor portion sizes and consider your overall carbohydrate intake as part of a balanced diet designed with the guidance of a healthcare provider or dietitian for effective diabetes management.

Brown rice health benefits for weight loss

Brown rice can be beneficial for weight loss primarily due to its higher fiber content and lower glycemic index compared to white rice. The fiber in brown rice helps you feel fuller for longer, reducing overall calorie intake.

To incorporate brown rice for weight loss, consider having it as part of balanced meals with lean proteins, vegetables, and healthy fats. It’s best to eat brown rice earlier in the day, such as for lunch or dinner, to provide sustained energy throughout the day and prevent overeating at night.

While there’s no fixed amount, a reasonable serving size might be around 1/2 to 1 cup of cooked brown rice per meal, depending on your overall calorie and carbohydrate needs, as determined by your healthcare provider or a registered dietitian to support your weight loss goals.

Brown rice health benefits for skin and hair

Brown rice benefits the skin by providing antioxidants like vitamins B and E, which protect against free radical damage. Its fiber content promotes a healthy digestive system, aiding toxin elimination and potentially improving skin clarity. Additionally, brown rice’s amino acids support collagen production and its hydration properties contribute to overall skin health.

It can positively affect hair health due to its nutrient content, including biotin and amino acids, which support stronger and shinier hair, reduce hair loss, and promote healthier growth. Additionally, the antioxidants and potential scalp benefits from brown rice can contribute to overall hair health. Integrating brown rice into a well-rounded diet can be a step toward improving the condition of your hair.

Brown rice is a whole grain

Brown rice is a whole grain because it retains its bran and germ layers, unlike white rice, making it a more nutritious and fiber-rich option. When brown rice is converted into white rice by removing the germ of the brown rice, much nutrition is lost. This conversion destroys almost half of the minerals like phosphorus, manganese, 90 % of the vitamins B3/B1/B6 and many more fatty acids, fibers, etc.

Following are the nutrients present in one cup (195 grams) of brown rice:

The minerals like Potassium, Manganese, and Calcium are present in brown rice.

Brown rice contains

412 mgPotassium
42.6 mgCalcium
2.7 mgIron
0.5 mgCopper
265 mgMagnesium
43.3 mcgSelenium
616 mgPhosphorus
3.7 mgZinc
6.9 mgManganese
13.0 mgSodium

Total fats present in brown rice are 5.4 g which contain 1.1 g of saturated fats, 2 g of mono fats and 1.9 g of poly fats.

The Calorie content of brown rice is 2868 KJ which contain 210 KJ of calories from the proteins, 189 KJ of fat calories and 2466 KJ of carbohydrate calories.

About 14.7 g of proteins, 2.8 g of ash, 19.2 g of water and 143 g of carbohydrates constitute the basic components of brown rice.

Vitamin content of brown rice

56.8 mgBetaine
56.8 mgCholine
0.7 mgThiamin
9.4 mgNiacin
0.2 mgRiboflavin
2.2 mgAlpha-tocopherol (Vitamin E )
2.8 mgPantothenic Acid
3.5 mgVitamin K
37 mgFolate

The amino acids in brown rice

QuantityAmino Acid
178 mgCystine
857 mgAlanine
1375 mgArginine
723 mgGlycine
2994 mgGlutamate
1375 mgAspartate
374 mgHistidine
688 mgProline
187 mgTryptophan
760 mgSerine
538 mgThreonine
331 mgMethionine
561 mgLycine
622 mgIsoleucine
758 mgPhenylalanine
862 mgValine

Brown Rice vs White Rice

White rice is less beneficial than brown rice because it lacks the fiber and nutrients found in the bran and germ layers, making it less nutritious. It also has a higher glycemic index, leading to faster blood sugar spikes compared to brown rice.

FeatureWhite RiceBrown Rice
ProcessingPolished to remove bran and germ layersRetains bran and germ layers, whole grain
Nutritional ContentLower in fiber, vitamins, and mineralsHigher in fiber, vitamins, and minerals
Glycemic IndexHigher GI, faster impact on blood sugarLower GI, slower impact on blood sugar
Fiber ContentLow fiber contentHigh fiber content
Taste and TextureMilder flavor, softer textureNuttier flavor, chewier texture
CaloriesSimilar calorie contentSimilar calorie content
Cooking TimeCooks fasterTakes longer to cook
Health BenefitsLess nutritious, fewer health benefitsMore nutritious, numerous health benefits

All the above-mentioned components of brown rice make it more nutritious than the white rice and it very beneficial.