Whole grains, including brown rice, have more nutritional value than refined grains. Brown rice is lower on the glycemic index than white rice, which means it doesn't raise blood sugar levels as quickly after you eat it. Eating brown rice instead of white rice can also lower your risk for type 2 diabetes. These are just two of the benefits of consuming brown rice.
Vitamins
Brown rice is a good source of numerous vitamins and minerals, many of which are lost in the processing of white rice. A 1/2-cup serving provides 10 percent of daily recommended magnesium, 8 percent of daily recommended phosphorus, vitamin B6 and niacin, 6 percent of daily recommended thiamine, 4 percent of daily recommended zinc and 2 percent of daily recommended iron. It also contains potassium, selenium, manganese and copper.
Fiber
A 1/2-cup serving of brown rice also provides 2 g of fiber. Consuming foods that contain fiber can lower your risk for a number of diseases, including heart disease, stroke, certain cancers and high cholesterol. Fiber also helps keep your digestive tract healthy and helps you feel full longer, so it is easier to lose weight.
Whole Grains
Manufacturers of brown rice products can include the whole-grain health claim on packages of their products as of May 2010. Previously, the FDA did not allow this claim because brown rice is lower in fiber than many other whole grains. However, the minimum fiber content was recently lowered, due to evidence that the benefits of consuming whole grains are not just due to the higher amounts of fiber in these grains.
Recommended Amounts
At least half of your grain servings should be whole grains, according to the USDA, which means that you should be eating at least three servings of whole grains each day. Eating 1/2 cup of brown rice provides one of those three servings, along with 3 g of protein, at just 110 calories.
Preparation
Preparing brown rice doesn't have to take a long time, since it is available in quick cooking varieties and microwavable pouches. This allows you to prepare your rice in just a few minutes, without losing any of the nutritional value of the rice. Dry quick-cooking brown rice is better for you than the microwave pouches, however, since the pouches usually contain added fat.
Member Comments