Brown Rice Benefits and Side Effects

Brown rice is a whole grain that has health benefits, it is richer in nutrients and fiber than white rice. Brown rice is the choice of many people who are looking to lose weight or who are starting to switch to a healthier lifestyle.

In general, brown rice is healthier than white rice. Because brown rice has a lower calorie content but has a higher nutritional value than white rice.

Brown Rice Nutrition

According to the United States Department of Agriculture (USDA), One cup of brown rice contains:

Calories: 216
Carbohydrates: 44 g
Dietary fiber: 3.5 g
Fat: 1.8 g
Protein: 5 g
Thiamine (B1): 12% of the Daily Value (DV)
Niacin (B3): 15% DV
Vitamin B6: 14% DV
Pantothenic acid (B5): 6% DV
Iron: 5% DV
Magnesium: 21% DV
Phosphorus: 16% DV
Zinc: 8% DV
Manganese: 88% DV
Selenium: 27% DV
Folate (B9): % DV
Riboflavin (B2): % DV
Calcium: % DV
Potassium: % DV

Brown rice is a whole grain that is rich in fiber and high in magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese. White rice, as opposed to brown rice, has been stripped of its bran and germ, and hence has a different nutritional profile.

8 Health Benefits of Eating Brown Rice

1. Fights free radicals

Brown rice is rich in phenols and flavonoids, two types of antioxidants that help reduce cell damage and help protect the body from oxidative stress due to free radicals.

Oxidative stress has been linked to a variety of health issues, including heart disease, certain types of cancer, and premature aging.

2. Lowers cholesterol

Brown rice contains fiber, consuming fiber has been linked to helping reduce the absorption of cholesterol into the bloodstream.

Meanwhile, the fiber content in brown rice is higher than in white rice. So, eating brown rice every day is more effective for lowering cholesterol levels in the blood when compared to eating white rice.

3. Lowering blood sugar levels

Brown rice has a low glycemic index, that is it does not induce an increase in blood sugar after eating. This can help control blood sugar levels in the body, ultimately you can reduce your risk of developing type 2 diabetes.

4. Reduces the risk of obesity

The fiber in brown rice can reduce the risk of obesity and can lead to weight loss. Because fiber makes you feel full longer and reduces the desire to eat.

5. High in manganese

Brown rice is high in manganese. This mineral is essential for a variety of bodily activities, including bone growth, wound healing, muscular contraction metabolism, neuron function, and blood sugar homeostasis.

Manganese deficiency has been associated with an increased risk of developing metabolic syndrome, bone demineralization, poor development, and reduced fertility.

6. Brown rice benefits for heart health

Brown rice is high in fiber, lignans, and magnesium, all of which are beneficial to heart health.

According to research, eating more whole grains, particularly brown rice, can cut the risk of heart disease by 22% and the risk of stroke by 12%.

7. Gluten-Free

Brown rice is gluten-free. Gluten is a protein found in grains such as wheat, rye, and barley. Gluten-free diets are becoming increasingly popular for a variety of reasons.

Gluten allergies or intolerance cause mild to severe responses such as stomach pain, diarrhea, bloating, and vomiting in some people.

Brown rice is naturally gluten-free, making it a safe choice for individuals who cannot or do not want to consume gluten.

8. Brown rice contains magnesium

Magnesium is essential for various enzyme reactions in the human body. This mineral can help prevent or treat chronic diseases such as Alzheimer’s, type 2 diabetes, cardiovascular disease, and migraines.

Magnesium also plays a role in helping muscle and nerve function, regulating blood pressure, and supporting the immune system.

Side Effects of Eating Brown Rice

There are no official reports about the side effects of eating brown rice. It is safe for most people when consumed in amounts commonly found in foods.

Brown rice is a starchy, high-carbohydrate meal. People who consume a lot of rice and move seldom may acquire weight.

According to a 2014 Food and Drug Administration report, arsenic can be found in both brown and white rice, but it is more likely to be found in brown rice because it accumulates in the bran.

The Food and Drug Administration stated that women should avoid brown rice during pregnancy, and children should avoid rice until the age of six.