Brown rice

Amazing Health Benefits Of Brown Rice

Benefits Of Brown Rice 

Rice has been a staple food in our lives for centuries, we can not even imagine our life without consuming rice. Today, rice has become a huge sensation and is a staple food for more than 100 cultures. 

Indian culture and people depend a lot on rice but with the changing time’s people have become more and more experimental and have found out the benefits of brown rice which is a variety in the rice category. 

Brown rice is a healthier option for all rice enthusiasts, brown rice means that you are consuming rice as a whole grain without processing it. It holds a lot of nutritional value. 

Brown rice is a better option for people looking to reduce weight and manage their healthy lifestyles. Brown rice is a bit more complicated than your usual rice, but they are higher in nutrition. 


The outer layer of rice consists of bran and germ which are both present in brown rice but gets removed when they are refined to make white rice. These two layers carry the vitamins and minerals which get lost once refined. Here are some of the health benefits of consuming brown rice.  

Helps in reducing the risk of diabetes 

Brown rice has a low Glycemic index which does not spike the blood sugar levels in the body. Studies have also shown that consuming brown rice can control type 2 diabetes. 

White rice on the other hand can increase the blood sugar levels in the body, so if you are a regular consumer of white rice then there is a higher chance that you may get diabetes in the future. To avoid this from happening make the right choices now switch to brown rice instead. 

Improves heart health 

Brown rice is rich in magnesium and has a high level of dietary fiber which helps in maintaining a healthy heart. Studies show that consuming brown rice can reduce the chances of a stroke by 22% percent. 

So, this is the chance to make a lifestyle change, switch to brown rice, and begin your journey to a healthy life. 

Helps in weight control 

Brown rice helps in controlling the weight and maintaining the body mass index. If you love eating rice but rice makes you bloated then switch to brown rice as they are rich in fiber they tend to keep you full for longer hours. 

So, if you switch to brown rice you will feel more satisfied in fewer portions, this way you will be able to control your calories. 

Rich in antioxidants 

The bran in brown rice makes them high in antioxidants, this not only helps in controlling the blood sugar but can also be used to prevent cancer. 

Consuming brown rice increases the levels of antioxidants which can help you in reducing weight and control your appetite. 

Reduces Cholesterol

Many of us are unaware that the oil present in brown rice seemingly reduces the levels of LDL cholesterol in our bodies. This makes brown rice one of the healthiest grains in our diet.

Boosts Energy

We all feel sluggish after consuming white rice but with brown rice, we do not have to worry about this. Brown rice contains magnesium that helps in boosting our energy. It helps in converting carbohydrates and proteins into energy, which not only keeps us full for a longer time but also helps in reducing our food intake. 

Improves maternal health

Well, this is something most people might not be aware of but brown rice helps in treating postpartum depression in women. It helps in stabilizing their mood swings and fatigue.


Brown rice has a very high nutritional value, here are some of the things that make it extra special. This nutritional value is given per serving.

  • Calories: 108
  •  Protein: 3 grams
  •  Fat: 1 gram
  •  Carbohydrates: 22 grams
  •  Fiber: 2 grams
  • Sugar: 0 grams
  • Calcium
  • Iron
  •  Manganese
  •  Magnesium
  •  Phosphorus
  •  Selenium
  •  Vitamin B1 
  •  Vitamin B6 

Brown rice also contains antinutrients that reduce the body’s ability to absorb certain nutrients. Here are some of the antinutrients that brown rice contains.

  • Phytic acid: phytic acid reduces the body’s ability to absorb zinc and iron. Consuming phytic acid in the long run can cause deficiencies in our body so it is better that you maintain a healthy balance. 
  • Arsenic: Arsenic is a toxic chemical that is present in rice and all sources of rice. Arsenic is higher in brown rice, a long-term use of this toxic can lead to chronic diseases. So make sure you consume it in moderation. 


Cooking brown rice is no different than cooking white rice but it surely will take up more time. Here is the easy way to make it.

  • Rinse your rice in cold water to remove extra starch and any dust, leave it in the water for about 10-15 minutes
  • Add the rice to a pot with about 1 ½ cups of water for every cup of rice
  • Bring the water to a boil
  • Let the rice simmer for about 20 minutes before you take it off the heat
  • Leave the rice to sit and steam for another 10 minutes before you strain the excess water. 
  • The rice is ready to serve

Take Away 

Brown rice has a higher nutritional value than white rice, so what are you waiting for? Switch to brown rice today and make a significant change in your lifestyle. We hope you found this article informative and that we have been able to answer all your queries.