Whole-grain brown rice is a delicious grain that can be included in many recipes. This type of rice contains each part of the grain kernel, including the germ, endosperm and bran. Each of these whole-grain components provides essential and beneficial nutrients for your body. Eat 3- to 4-ounce equivalents of grains each day. At least half of your consumption should come from whole grains, such as brown rice. A 1/3 cup serving of whole-grain brown rice is equivalent to 1 ounce from the grain group.
Weight Management
Whole-grain brown rice contains fiber from the bran. Foods high in fiber take longer to digest and sit in your stomach for a longer period of time, says the Washington State Women, Infants and Children Nutrition Program. This can make you feel full sooner during your meal and stay fuller for an extended period of time. In the end, you will eat less and not get hungry as quickly. This can help you lose weight or maintain your current weight. One cup of whole-grain brown rice contains around 2 grams of fiber. You should have 25 to 38 g of fiber throughout the day.
Lowered Cholesterol
The beneficial soluble fiber in whole-grain brown rice may also lower your "bad" cholesterol -- low-density lipoprotein, or LDL for short -- as well as your total cholesterol, reports MayoClinic.com. Soluble fiber dissolves in the water in your body and travels through your small intestine. From there, it picks up the excess LDL cholesterol and helps your body excrete it.
Stable Blood Sugar Levels
Whole-grain brown rice is a complex carbohydrate that breaks down slowly in your gut. Whole-grain foods are slowly digested and cause your blood sugar to rise slowly and stay at a stable level, reports the United States Department of Agriculture. This benefit is especially important if you are diabetic. Refined grains, such as white rice, cause a sudden spike and drop in your blood sugar. This effect briefly increases your energy, but you soon experience fatigue and hunger. Maintaining your blood sugar levels keeps your energy level stable.
Essential Nutrients
Whole-grain foods, such as brown rice, also provide several key nutrients that you cannot get from refined grains. According to MyPyramid.gov, whole grains are loaded with B vitamins. Your body uses B vitamins to metabolize and release energy from protein, carbohydrates and fat. Whole-grain brown rice also contains iron. Your body uses iron to carry oxygen to cells, tissues and organs. Without it, you can develop anemia, which is an iron deficiency that makes you feel tired. You can also get magnesium for strong bones from whole-grain brown rice.
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