Brown rice is often associated with a healthy diet. You will see it as an alternative to white rice in many healthy meal plans and food lists, as it is touted as one of the best ways to add healthy carbs to your diet. Moreover, the main difference between white and brown rice is that brown rice is a whole grain. This makes it healthier. Why? Because whole grains are less processed and contain more nutrients. The nutrients found in brown rice include antioxidants like phenols and flavonoids, as well as many vitamins and minerals.
Brown Rice Health Benefits
Rice has two outer layers — the bran and the germ. That is where most of this grain’s vitamins and minerals are found. When the rice is processed, these layers get removed, resulting in what we know as white rice. In brown rice, these layers are not removed, resulting in an end product that is potent in nutrients, thus making it the healthier option for rice fanatics all over the world.
Brown rice is said to have many benefits for our health. One of the most significant ones is in relation to blood sugar levels and diabetes. Unlike white rice, brown rice has a low glycemic index. This index shows how likely certain foods are to cause blood sugar spikes. Because brown rice has a low glycemic index, it is considered to significantly reduce the risk of type 2 diabetes.
Brown rice can help you avoid weight gain, thus reducing your risks of obesity and many complications that are linked to it. Because brown rice has more dietary fiber, it can help you feel fuller for longer. It also has fewer calories than white rice. This means that if you choose brown rice over white rice, you are giving yourself more time in between meals and satiating yourself with lesser calories. This translates into fewer meals and more control over your weight.
Brown rice is also known to improve heart health because it is a whole grain with high nutritional value. Eating foods that naturally contain magnesium and dietary fiber is linked to less risk of developing heart disease.
The antioxidants contained in brown rice are also linked to cell regeneration and reducing signs of aging.
Brown Rice Nutrition Facts
In addition to that, Like with any type of rice, you need to be mindful of the fact that a cup of dry brown rice translates into a full cup of cooked brown rice. As for the recommended serving, nutrition experts say that half a cup of cooked brown rice per meal should be your limit. Because it is a carb, you don’t want to over-indulge. Nutrients per serving (half-cup cooked brown rice) Calories: 108 Protein: 3 g Fat: 1 g Carbohydrates: 22 g Fiber: 2 g Sugar: 0 g Vitamins and minerals Calcium Iron Manganese Magnesium Phosphorus Selenium Vitamin B1 (thiamine) Vitamin B6 (pyridoxine) As you can see, there are many reasons why you should consider making brown rice a part of your daily diet. Not only is it lower in calories and high in nutrients, but it is also very tasty and pairs perfectly with a wide variety of side dishes.So, what we’re trying to say is…the next time you are preparing a meal that has rice in it, choose brown rice. You won’t regret it!