You may have heard that brown rice is better for you than white rice. Many people consider brown rice to be a healthy food. But what is brown rice? How is it different from white rice? And, most importantly, is brown rice healthy?
What Is Brown Rice?
Brown rice is a type of whole grain rice that has undergone minimal processing. It still has the outer bran layer intact, which gives it a chewy texture and nutty flavor. Brown rice is considered more nutritious than white rice because it contains more fiber and vitamins.
The history of brown rice dates back to ancient China and India, where it was prized for its nutritional value and believed to have medicinal properties. Today, it is widely available in supermarkets and health food stores everywhere.
Brown Rice Nutrition
According to the USDA, one cup of cooked brown rice has 248 calories, 52 grams of carbohydrate, 5.5 grams of protein, 2 grams of fat, and 3 grams of fiber.
- Calories in brown rice
One cup of cooked brown rice has 248 calories, which is fewer than many other types of rice.
- Carbs in brown rice
Brown rice is a good source of complex carbohydrates. Complex carbohydrates are made up of long chains of sugar molecules. They are an important part of a healthy diet and can help you feel full and satisfied after eating.
- Protein in brown rice
Brown rice is a good source of protein. Protein is an essential nutrient that plays many important roles in your body. It helps to build and repair tissues, produce enzymes and hormones, and boost immunity.
- Fiber in brown rice
Brown rice is a good source of fiber, which can help you feel fuller for longer. Most of the fiber in brown rice is insoluble fiber that our bodies cannot digest. It helps to keep you regular.
Is Brown Rice Healthy?
If you are looking for healthy food that is low in calories and high in nutrients, brown rice is a good choice. It is a good source of fiber, protein, vitamins, minerals, and antioxidants.
Brown rice is also high in magnesium, which is a mineral that is important for good health. Magnesium helps to regulate blood pressure and is linked to lower rates of heart disease and stroke. Brown rice is also a good source of selenium. Selenium is an antioxidant that can help protect your cells from damage.
While brown rice is a healthy option, you might find its chewier texture and nuttier flavor off-putting. If you're not used to eating brown rice, it's best to start with small amounts and gradually increase your intake over time.
Benefits of Brown Rice
Brown rice has many health benefits:
- It is high in fiber to help keep you regular.
- It is a good source of many nutrients, including manganese, magnesium, and selenium.
- Brown rice can help lower your cholesterol levels.
- Research shows that brown rice can improve your cardiovascular health.
- Brown rice can help you maintain a healthy weight.
- It is a versatile ingredient. It pairs well with many different flavors, making it a great option for those who are looking to add more variety to their diet.
Is Brown Rice Healthier Than White Rice?
White rice is refined brown rice with the bran and germ removed. When these parts of the grain are removed, much of the fiber and nutrients are lost as well. So brown rice is healthier than white rice.
Brown rice has more fiber than white rice, and fiber is good for your digestive system and helps you feel full longer. So if you're trying to lose weight or eat healthier, brown rice is the way to go.
Ways to Use Brown Rice
Use brown rice in stir fries, risottos, soups, or as a side dish. You can substitute brown rice for white rice in any recipe.
If you're looking for healthy and delicious ways to add brown rice to your diet, try one of these recipes:
- Sticky Pomegranate Ginger Chicken and Broccoli with Coconut Brown Rice
- Brown Rice Sushi Bowls
- Shrimp and Leek Brown Rice Risotto
- Spring Vegetable Instant Pot Brown Rice Risotto
Brown Rice FAQs
Yes, brown rice is also a filling food that can help you control your weight. It is a good source of fiber, which can help you feel fuller longer and keep your digestive system healthy. Research shows that people who eat more high-fiber whole grains (such as brown rice) weigh less than those who do not eat many whole grains.
Yes, brown rice is a whole grain because it has the bran and germ intact.
Yes. Brown rice does not contain gluten, but it may be contaminated with gluten if it is processed in a facility that also processes wheat products. This is why it's important to check the label of any brown rice product to make sure it's labeled "gluten free."
Bottom Line
Is brown rice healthy? Yes, brown rice is a healthy, nutrient-rich grain that has many health benefits. It is high in fiber, vitamins, minerals, and antioxidants and has been linked to lower rates of heart disease. If you are looking for a healthy food that is low in calories and high in nutrients, brown rice is a good choice.
