Brown Rice: Nutrition, Benefits and What to Look Out for?

• Written by Yashita Sinha

  Reviewed by Munmi Sharma

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Did you know that brown rice is one of the best diets for people looking to shed those extra kilos? Being less processed than white rice, it promotes weight loss and contains essential nutrients that provide the body with a good source of energy.

What else sets them apart from white rice? We’ll explore this in this blog. Let’s uncover this wholesome and fibre-rich whole grain in this blog. From brown rice benefits in weight loss to brown rice side effects-we’ve covered all!

Brown Rice: What Makes it Brown?

Ever wondered where brown rice gets its colour from? Unlike white rice, brown rice is a type of whole grain in which only the outermost layer is removed in the milling process. This leaves them with bran and germ layers, responsible for their characteristic colour. Being rich in fibres and antioxidants, these layers make brown rice a healthier choice than white rice.

Food Value of Brown Rice

Brown rice is a rich source of nutrients, including magnesium, manganese, phosphorus, niacin, and thiamine, and contains antioxidants. About 100 grams of cooked brown rice has 112 calories, 2.3 g of protein, 0.8g of fat, and 24g of carbohydrates.

How to Prepare Brown Rice?

Here are simple steps you can follow to prepare brown rice :

Step 1: Rinse the rice in cold water to remove the extra starch and dust.

Step 2: Add the rice to the pot with about 1.5 cups of water for every cup of rice.

Step 3: Boil the water.

Step 4: Now, reduce the heat and cover the pot.

Step 5: Cook the rice for 20 minutes on a low flame.

Step 6: Let the rice cool down and steam for another 10 minutes before you serve.

Top Five Brown Rice Benefits You Shouldn’t Miss

Here are the top advantages of eating brown rice:

High in Fibre for Digestive Health

The bran layer in brown rice is a rich source of dietary fibre that supports regular bowel movements and prevents constipation. It also acts as a prebiotic, feeding the healthy gut bacteria essential for digestion and proper immune functioning. Adding fibre-rich foods like brown rice to your meals can promote a healthier and more balanced digestive system.

Helps with Weight Management

Being a fibre-rich whole grain, brown rice for weight loss has been used for ages. It not only supports digestion but also keeps your appetite under control. It helps you feel full for longer, reducing the likelihood of frequent snacking or overeating.

Supports Blood Sugar Control

The glycemic index of brown rice is lower than that of white rice, meaning it doesn't cause your blood sugar levels to rise after you eat. Not only does this help in keeping the cravings in control and maintaining steady energy levels, but it also reduces the risk of diabetes.

Promotes Bone Health

Brown rice is a rich source of bone-supporting minerals such as magnesium, manganese and phosphorus. It also contains antioxidants and bioactive compounds that enhance bone density and reduce bone loss. Regular consumption of brown rice can improve bone mineral density, especially in older adults.

Improved Heart Health

Brown rice supports heart health by providing high levels of dietary fibre, which lowers LDL, bad cholesterol levels and improves blood lipid profiles. Being a good source of magnesium, lignans and antioxidants, it also reduces inflammation, regulates blood pressure and supports healthy blood vessels.

Advantages of Brown Rice Over White Rice

Here are some top benefits of brown rice over white rice:

Higher in Fibre

Since brown rice retains the bran layer, it has higher fibre content as compared to white rice, making it stomach-friendly.

Higher in Essential Nutrients

While white rice loses its nutrients during milling, brown rice retains essential vitamins and minerals such as magnesium, phosphorus and B vitamins.

Better for Heart Health

The fibre and antioxidants in brown rice offer more protection against heart disease than white rice, which lacks these components.

Lower Glycemic Index

As opposed to white rice, brown rice causes a slower rise in blood sugar, making it a healthier choice for individuals with diabetes.

Side Effects of Brown Rice

Since every coin has two faces, brown rice comes packed with some side effects as well. Some of these include:

Risk of Arsenic Exposure

Since brown rice retains the outer layers where arsenic accumulates, it contains more inorganic arsenic than white rice. This is harmful because long-term exposure increases the risk of chronic health conditions such as diabetes, heart disease and cancer, especially in vulnerable populations such as children and pregnant women.

Digestive Discomfort

Although brown rice is considered effective in the digestion process, for some individuals, especially those who are on a high-fibre diet, it can cause digestive discomfort such as gas, bloating and stomach cramps. Also, the phytic acid in brown rice irritates the gut lining in individuals with sensitive digestion or irritable bowel syndrome (IBS).

Possible Allergic Reactions

Although rare, some people might experience allergic reactions to brown rice, including skin rashes and digestive discomfort.

Might Impair Mineral Absorption

Brown rice contains phytic acid, an anti-nutrient that can bind to essential minerals like iron, zinc, and calcium, lowering their absorption in the body and increasing the risk of deficiencies over time.

How to Add Brown Rice to Your Diet?

Here are some delicious ways of adding brown rice to your diet:

• Brown Rice Pudding: Make a healthier version of rice pudding using brown rice with coconut milk, cinnamon, and a touch of honey.
• Stuffed Bell Peppers: Mix brown rice with black beans, chopped tomatoes, corn and spices. Then bake it inside bell peppers.
• Brown Rice Cutlets: Mash cooked brown rice with breadcrumbs, boiled veggies and herbs to shape it into cutlets.
• Brown Rice Khichdi: Replace white rice with brown rice in Indian comfort foods such as moong dal khichdi.
• Cold Brown Rice Salad: Mix chilled brown rice with olives, cherry tomatoes, cucumber and lemon olive oil dressing for a refreshing summer salad.

Cherish Your Love for Food with Brown Rice

All the foodies out there, if you love eating rice, brown rice can be a healthier way to satisfy your hunger while still serving as your comfort food. While they have multiple health benefits, they also come with some side effects that you shouldn’t ignore. Therefore, it should not be consumed in large quantities.

Just like being mindful about your food choices helps you stay healthy, reliable medical insurance gives you timely care and financial peace of mind during medical emergencies. So, while you nourish your body with healthier food choices like brown rice, don’t forget to safeguard your health journey with the right medical coverage.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.