Brown Rice: Benefits, Nutritional Values & Easy recipes

Rice (Oryza sativa) is a food staple and primary crop grown all over the world. There are many different types of rice — including long-grain basmati, black rice, white rice and sticky (or glutinous) rice — but in terms of health benefits, not all are created equal.


Brown rice’s health benefits are partially due to the way it is prepared, according to the George Mateljan Foundation for the World’s Healthiest Foods, which promotes the benefits of healthy eating. Brown rice is a whole grain, meaning that it contains three parts of the grain kernel: the outer, fiber-filled layer called the bran, the nutrient-rich core called the germ, and the starchy middle layer called the endosperm, according to the Harvard T. H. Chan School of Public Health (HSPH). The outer, inedible hull is removed.

Health Benefits :

Brown rice might not be as tasty as white rice, but the nutritional benefits of brown rice can tilt you to make easy changes in your diet. Here are the unknown health benefits of brown rice –

Helps to weight loss 

Brown rice is one of the famous food used for weight loss. It is rich in dietary fibres that help to keep you full over a longer time, so choosing fibre-rich foods may help you consume fewer calories overall. Replacing brown rice with white rice can help to reduce your belly fat too. Different studies suggest that people who eat more brown rice weigh less than those who eat white rice.

Controls blood sugar level

Brown Rice :To naturally control blood sugar,  low carbohydrates and fats must be included in your diet. Brown rice is the best option for it. It is beneficial to control blood sugar levels as it has a low glycemic index. A low glycemic index means the food you consume digests slower and it doesn’t cause your blood sugar to spike after that. Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 32%. Brown rice contains phytic acid, fibre and essential polyphenols that help in the slower release of sugars, keeping us healthy.

Aids digestion 

Brown rice is a helpful staple that can be easily added to the daily diet to optimize the digestive system. The fibres present in brown rice helps to regulate the intestinal movements and keep your bowel movements regular. They have excellent results to cure colitis and constipation.

Controls cholesterol levels 

It is a preferable choice for many people because it contains a low level of cholesterol. The oil present in brown rice is known to reduce the levels of bad cholesterol (LDL cholesterol) to a large extent. The fibre in brown rice binds to the cholesterol in the digestive system and helps in its excretion.

Neuroprotective effect

Brown rice helps to cut down the risk of cognitive dysfunction and neurodegenerative disorders. They are rich in fibres that lower the cholesterol levels known to add to the risk of neurodegenerative diseases. This rice can help cut down on cholesterol by replacing it with healthier nutrients, such as fibre. It is also beneficial in treating various diseases like Parkinson’s or Alzheimer’s. They also help to cure depression, anxiety or stress.

Improves maternal health 

Brown rice works amazingly in postpartum depression. Consumption of this rice showed positive results in nursing women to improve disturbed mood, stages of depression and fatigues.

Nutritional Values:

Brown rice and white rice have similar amounts of calories and carbohydrates. Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese, and is high in fiber. White rice, unlike brown rice, has the bran and germ removed, and therefore has different nutritional content.

Rice, brown, long-grain, raw
Nutritional value per 100 g (3.5 oz)
Energy 1,548 kJ (370 kcal)
77.24 g
Sugars 0.85 g
Dietary fiber 3.52 g
2.92 g
7.85 g
Vitamins Quantity%DV
Thiamine (B1)
0.401 mg
Riboflavin (B2)
0.093 mg
Niacin (B3)
5.091 mg
Pantothenic acid (B5)
1.493 mg
Vitamin B6
0.509 mg
Folate (B9)
20 μg
Minerals Quantity%DV
23 mg
1.47 mg
143 mg
3.743 mg
333 mg
223 mg
23.4 μg
7 mg
2.02 mg
Other constituents Quantity
Water 10.37 g

Easy Recipes:

Brown Rice :For this technique, you’ll boil your rice in an abundance of water for 30 minutes. Drain off the excess water, return the rice to the pot, cover, and let the rice steam for 10 minutes. Ta da! Perfect brown rice, every time.

A delicious Brown Rice Pilaf made with caramelized onions and a hint of cinnamon. This popoular brown rice recipe is sure to tantalise your taste buds. Prepare it for dinner or lunch and impress your family & friends with your cullinary skills.

Brown rice, capers, chopped olives, mixed vegetables and fresh lemon juice all come together to create this easy, healthy meal perfect to pack for lunch or a picnic! Top with moist tuna fillets, and enjoy! 

A healthy rice option, brown rice has more fiber than white rice. The mushrooms add a delightful flavour to the dish. Mushrooms also increase the nutritional value of the entire dish

Mutton khichda is a dish made with rice, lentils, mutton and masalas. Here you can replace white rice with brown basmati rice. It is usually prepared with special occasions like Eid.

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