What is brown rice?
Brown rice is one type of whole-grain rice that is prepared after removing only the outer layer. It has its brown hue for this. It is generally considered a superior alternative to white rice. The inedible outer hull of brown rice is removed during the making process. White rice has had its bran and germ layers removed, but brown rice retains them.
The bran, germ, and endosperm of the brown rice serve as a benefit of brown rice. This implies that it has more fiber, protein, vitamins, minerals, unsaturated fatty acids, and carbs than white rice. That is why brown rice is good for our health.
Nutritional Profile of Brown Rice
Here is the nutritional value of 100 grams of long-grain brown rice:
| Nutritional Information | Per 100 grams | % Daily Value* |
| Calories | 370 | – |
| Total Fat | 2.9 g | 4.00% |
| Saturated Fat | 0.6 g | 3.00% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Potassium | 223 mg | 6% |
| Total Carbohydrate | 77 g | 25.00% |
| Dietary Fiber | 3.5 g | 14.00% |
| Sugar | 0.9 g | – |
| Protein | 8 g | 16.00% |
| Vitamin C | – | 0% |
| Calcium | – | 2% |
| Iron | – | 8.00% |
| Vitamin D | – | 0% |
| Vitamin B6 | – | 25.00% |
| Cobalamin | – | 0.00% |
| Magnesium | – | 35.00% |
Note: Percent Daily Values are based on a 2,000-calorie diet. Your daily values may vary depending on your calorie needs.
Brown rice benefits
Brown rice is a fantastic choice for anyone looking to add more to their diet. The reason is of course brown rice has so many health advantages. This whole grain is high in essential minerals and vitamins. Here we present a detailed list of brown rice benefits:
Regulates blood sugar levels
Brown rice’s ability to regulate blood sugar levels is one of its main benefits. Brown rice has a lower glycemic index than processed grains like white rice. This implies that after eating, blood sugar levels do not immediately increase. Brown rice’s fiber and complex carbs aid with blood sugar regulation. This makes it a great choice for people with diabetes or who want to control their blood sugar levels.
Encourages healthy digestion
Brown rice significantly facilitates digestion. Its high fiber content makes it easier for the stool to bulk up and pass through the digestive tract. Brown rice’s fiber helps maintain a healthy weight and encourages regular digestion.
Good for weight loss
The most well-known of brown rice’s numerous health advantages is its capacity to aid in weight loss. Brown rice is one nutrient-dense whole grain that can significantly influence an effective weight-management plan. By encouraging feelings of fullness, its high fiber content helps control hunger and reduce overall caloric intake. As a result, using brown rice in your daily meals can aid in weight loss or maintenance.
Regulates the Level of Cholesterol
The ability of brown rice to lower cholesterol is only one of its numerous benefits. Brown rice contains phytochemicals, fiber, and antioxidants that have all been linked to a lower risk of heart disease. Consuming brown rice regularly may help control blood pressure, decrease cholesterol, and enhance heart health in general.
Promotes mothers’ health
Brown rice also improves maternal health. It lessens mood swings, sadness, and fatigue in breastfeeding moms. It also fortifies immunity against infections and diseases throughout this period. This proves that there are benefits to consuming brown rice that go beyond its nutritional value.
Maintains bone well-being
Brown rice makes bones stronger. The reason is its magnesium content. Magnesium can support the health of your bones and teeth. Brown rice contains ferulic acid, which has anti-aging properties that can help you seem younger!
Effect on neuro health
The neuroprotective qualities of brown rice are just one of its numerous advantages. Gamma-aminobutyric acid, found in brown rice, offers protection against conditions like Alzheimer’s. Even the dangerous enzyme prolyl endopeptidase, which is closely associated with Alzheimer’s disease, is inhibited by it.
Brown rice calories
Brown rice comes in different types, each offering varied calorie content depending on its grain type and whether it’s cooked or raw. Below is a comparison of brown rice calories:
| Type | Calories (Cooked, per 100g) | Calories (Raw, per 100g) |
| Brown Rice, Long-Grain | 111.00 | 370.00 |
| Brown Rice, Medium-Grain | 112 | 362.00 |
Brown rice vs white rice
People often feel confused about what to choose: brown rice or white rice. That’s why we have brought a constructive comparison between these two. This table will help you to understand the detailed health perks.
| Brown Rice | White Rice |
| Brown rice retains its natural bran and germ. This provides the rice with high amounts of fiber, vitamins, minerals, healthy fats, and antioxidants. | After removing the bran and germ, white rice is prepared. Naturally, it is lower in fiber, vitamins, and minerals. |
| Brown rice has a lower GI (~50) helps to manage blood sugar and provides stable energy. | Its higher GI (~89) can lead to quicker blood sugar spikes and less stable energy. |
| The high fiber of this rice promotes regular bowel movements and supports maintaining gut health. | This rice is lower in fiber. It may be less beneficial for digestive health but easier for some to digest. |
| It has a beautiful nutty flavor and chewy texture. | It has a milder flavor and softer texture. It is preferred for a wider variety of dishes. |
| It takes longer cooking time due to the whole grain nature. | Takes faster cooking time and is more convenient for quick meals. |
| Brown has a shorter shelf life than white one. Its natural oils can go rancid. | Longer shelf life and are more stable for long-term storage. |
How to cook brown rice
Cooking brown rice involves a few simple steps, here are those:
- First, you take the desired amount of rice and clean it thoroughly with water. You can use a fine mesh strainer.
- This removes excess starch and prevents stickiness.
- Now you have to maintain the ratio of water to rice.
- Use 2 cups of water for every 1 cup of brown rice. You can adjust the quantities based on your serving size.
- Let the water boil in the oven. You can add a pinch of salt for flavor if you like of course, otherwise it tastes good.
- Once the water is boiling, add the rinsed brown rice. Now, just give a gentle stir to ensure even distribution in the pot.
- Lower the heat to a simmer and cover the pot with a tight-fitting lid.
- Let it cook for about 20-30 minutes.
- Check-in between to ensure all the water is absorbed. Remove the pot from heat, and let it sit covered for 5-10 minutes
- Fluff the rice gently with a fork so it doesn’t get sticky.
- Your brown rice is ready!
Tips for Consuming Brown Rice
- You can pair your plate of brown rice with vegetables and curries. This will add an extra richness of fiber, vitamins, and minerals.
- Make brown rice cakes with it. Use cooked brown rice to make homemade rice cakes. Mix it with a little egg, spices, and herbs. You can make patties with it or pan-fry.
- Toss cooked brown rice into soups or salads for added texture, fiber, and a nutty flavor.
- You can experiment with brown rice as a breakfast item.
- Brown rice is healthy, but portion control is key. Stick to 1 cup of cooked rice to balance calorie intake.
