5 Benefits of Brown Rice for Body Health

Brown rice is widely known, especially among those on a diet, for being more nutritious and healthier than white rice. Besides being good for maintaining a balanced diet, brown rice also offers numerous health benefits.

Brown rice is a whole grain that only undergoes one milling process, preserving most of its nutrients. This makes brown rice richer in nutrients and healthier than white rice.

Nutritional Content of Brown Rice

A serving of brown rice (about 200 grams) contains 230–250 calories and various important nutrients, such as:

• 45–50 grams of carbohydrates
• 3–3.5 grams of fiber
• 5 grams of protein
• 1.6–2 grams of fat
• 160 milligrams of potassium
• 80 milligrams of magnesium
• 2 milligrams of sodium
• 1.1 milligrams of iron
• 150–200 milligrams of phosphorus

Additionally, brown rice contains vitamin B, pantothenic acid, manganese, calcium, and zinc in smaller amounts. Due to its diverse nutritional content, brown rice is suitable for people of all ages, including babies and children.

Health Benefits of Brown Rice

1. Weight Control Brown rice helps control weight because it contains higher levels of fiber, protein, and complex carbohydrates, making you feel full longer. Studies show that regularly consuming brown rice can help prevent obesity.
2. Improving Digestion Brown rice is high in fiber and complex carbohydrates, which aid in digestion and maintain a balance of good bacteria in the gut. Regular consumption of brown rice can also prevent constipation.
3. Controlling Blood Sugar Levels Brown rice has a lower glycemic index than white rice, meaning it does not spike blood sugar levels. Regular consumption of brown rice can also reduce the risk of type 2 diabetes.
4. Reducing Cardiovascular Disease Risk Brown rice is rich in fiber, antioxidants, magnesium, and lignans, which help prevent the buildup of bad cholesterol, control blood pressure, and prevent blood vessel blockages. This makes brown rice beneficial for preventing heart and blood vessel diseases.
5. Reducing Cancer Risk The antioxidants in brown rice, such as phenols and flavonoids, protect body cells from oxidative stress that can trigger cancers, including colon cancer.

To maximize the benefits of brown rice, combine it with other healthy lifestyle habits, such as consuming plenty of fruits and vegetables, exercising regularly, quitting smoking, and limiting alcohol intake.

Storing Brown Rice

Brown rice can be contaminated by rice weevils, so it is important to store it properly to maintain its quality and nutritional value.

If you have further questions about the benefits of brown rice and the appropriate intake for your condition, consult a doctor.