Brown rice is considered to be a whole grain. Whole grains include the entire grain kernel, consisting of the bran, germ and endosperm. A grain product is any food made from a cereal grain. Cereal grains include rice, oats, cornmeal, wheat and barley. Grains can be whole or refined. Refined grains have been milled and do not include the bran or germ. Refined grains have a longer shelf life but less dietary fiber, iron and B vitamins than whole grains.
Dietary Fiber
Whole grains, such as brown rice, are a good source of dietary fiber. Fiber helps reduce cholesterol levels, lowers the risk of heart disease and helps prevent constipation. While some refined grains, such as white rice, are enriched with the vitamins they lose during milling, they are not enriched with the fiber they lose during processing. One cup of brown rice contains 3.5 grams of fiber. To help prevent chronic disease, adult women should eat 25 grams of fiber per day; men should consume 38 grams.
Serving Size
One-half cup of cooked brown rice is 1 oz. of whole grain. The number of ounces or servings of grains you need depends on your age, sex and level of physical activity. At least half of all of the grains you eat should be whole grains such as brown rice. Most Americans eat enough refined grains, but do not eat enough whole grains.
Nutritional Benefits
Whole grains provide essential nutrients in addition to dietary fiber, such as B vitamins, iron, magnesium and selenium. People who eat whole grains as part of a balanced diet have a reduced risk of chronic diseases such as coronary heart disease, high blood pressure, diabetes and cancer. B vitamins are crucial for a healthy nervous system and play a key role in metabolism. Folic acid is an important nutrient for pregnant women. Iron carries oxygen in the blood. Magnesium builds bones. Selenium is important for a healthy immune system.
Brown Rice in Your Diet
Replace white rice with brown rice as a side dish to experience its nutritional benefits. Its taste is nuttier and more substantial than white rice. Add toasted nuts and chopped dried fruit to brown rice as it cooks for a dynamic side dish. Make baked stuffed peppers, tomatoes or eggplants with brown rice instead of white. Freeze unused portions of cooked brown rice to reheat and serve later.
References
- USDA: MyPyramid.gov: What Foods are in the Grain Group?
- "Journal of the American Dietetic Association"; Health Implications of Dietary Fiber; Joanne L. Slavin, PhD, RD; October 2008
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