Health Benefits of Brown Rice.

brown rice

Brown rice is a highly nutritious, gluten-free grain that contains an impressive amount of vitamins, minerals, and beneficial compounds. It is good for the heart, aids digestion and may reduce the risk of cancer, diabetes, and high cholesterol. Swapping refined grains like white rice for brown rice may even help you lose weight. Brown rice is a versatile carb that can be eaten at any time of day. 

Brown Rice Is Naturally Gluten-Free

Gluten is a protein found in grains like wheat, barley, and rye. These days, more and more people are following gluten-free diets for various reasons. Brown rice is a safe and healthy choice for those following a gluten-free diet. 

It Can Benefit Heart Healthbrown rice grains

There’s no doubt that brown rice is a heart-healthy ingredient of your diet. It is rich in fiber and a beneficial combination of minerals that may help lower the risk of heart disease.


Aside from being a good source of fiber, brown rice contains compounds called lignans that may help reduce heart disease risk factors.

Diets high in lignan-rich foods, such as whole grains, flax seeds, sesame seeds, and nuts, have been associated with reduced cholesterol, lower blood pressure and decreased artery stiffness. What’s more, brown rice is high in magnesium, a mineral that plays an essential role in keeping the heart-healthy. One review of 40 studies found that increasing dietary magnesium was associated with a 7–22% lower risk of stroke, heart failure, and all-cause mortality.

Another review of nine studies demonstrated that every 100 mg/day increase in dietary magnesium reduced heart disease mortality in women by 24–25   

Nutrition Profile

Nutrition FactsBrown rice, long-grain (cooked) Serving size: 1 cup (8 oz / 195 g)Calories 216   Calories from Fat 15 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.

Amt per Serving


Amt per Serving


Total Fat2g


Total Carbohydrate45g




Dietary Fiber 4g




Sugars 1g



Protein 24g

Vitamin A




Vitamin C




The following nutrients are found in whole grains, according to the AHA:

  • B vitamins, which are involved in many biological functions;
  • Folic Acid, a B vitamin that helps the body form new cells and can prevent certain birth defects;
  • Iron, a mineral that the body uses to carry oxygen in the blood;
  • Magnesium, a mineral that is involved in more than 300 biological functions;
  • Selenium, a mineral involved the immune system and regulating the thyroid gland.


Refined grains like white rice, white pasta, and white bread lack the fiber and nutrients that whole grains like brown rice contain.

For example, one cup (158 grams) of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram.

Fiber helps keep you fuller over a longer period of time, so choosing fiber-rich foods may help you consume fewer calories overall

In fact, studies show that people who eat more whole grains like brown rice weigh less than those who consume fewer whole grains.

A study of over 74,000 women found that those who ate more whole grains weighed consistently less than those who ate fewer whole grains.


Replacing white rice with brown rice may help reduce belly fat, too.

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