Brown Rice Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Brown Rice

  • Stronger Bones

    Brown rice contains loads of manganese, an essential mineral that helps maintain a strong bone structure and also to absorb calcium. Potassium in the grain is also important to help prevent osteoporosis. Besides, high content of magnesium is vital for bone mineralization to protect you from arthritis.
  • Lower Risk of Diabetes

    Another health advantage of eating brown rice is its tremendous ability to prevent diabetes. A recent study by researchers at Harvard showed that Americans who consume no less than two servings of brown rice weekly are 10% less likely to develop Type II diabetes compared to those who eat the grain less than once a month.
  • Aid in Cancer Prevention

    The merits of brown rice are also contributed by the many health properties it contains to get rid of the harmful free radicals. Brown rice is a good source of potent antioxidants including vitamin E, selenium and lignans. They are all great cancer fighters.
  • Useful in Lowering Cholesterol

    A laboratory test has confirmed that the oil found in brown rice bran is effective in reducing the cholesterol levels. It helps to avoid or improve cardiovascular diseases.
  • Relieve Constipation

    Brown rice is enriched with dietary fiber. A cup of the nutrient-rich grain provides you with 14% of RDA of fiber. One of the main health purposes of eating high-fiber diets is they are natural remedy for constipation problems.
  • Red Blood Cell Boost

    Abundant with a compound known as folacin, brown rice promotes the production of red blood cells. Besides, folacin has a list of wonderful health facts. It also assists in the development of spinal cord and brain of the unborn baby.
  • Excellent Body Weight Control

    A study report published by the America Journal of Clinic Nutrition in 2003 did mention the significant role of brown rice in maintaining an ideal body weight. Women who consumed brown rice regularly were found to weigh less compared to those who had not. For weight loss, you should consider replacing your white rice with brown rice. 

Facts about Brown Rice

Uncooked Brown Rice or Unpolished Rice

Brown rice (scientific name Oryza glaberrima or Oryza sativa) has a brown color. It is also known as unpolished rice or partially milled rice. Every rice grain is covered by an outer layer known as the husk or hull. The husk should be taken off the seed to produce white or brown rice. As soon as the husk is removed, there is a brownish layer known as the bran, which is usually removed in a polishing process to produce white rice. While for brown rice, the bran layer is retained.

Brown rice is better and more nutritious than white rice because there are loads of nutrients in the bran layer that usually removed during the polishing process. To cook brown rice, soaking for 30 minutes in water is necessary prior to normal cooking process. Although brown rice goes through less process, it costs higher than white rice in grocery stores and shops. 

Type of Brown Rice

There are many varieties of brown rice, namely quick-cooking brown rice, long-grain brown rice, medium-grain brown rice, short-grain brown rice, brown basmati rice, aromatic jasmine rice, kalijira rice grains, red rice and haiga-mai.

Brown Rice Nutrition Facts and Calories

Nutritional Value of 1 Cup (190 g) Raw Medium-Grain Brown Rice
Calories 688 kcal
Total Fat 5 g
Cholesterol 0 mg
Sodium 8 mg
Total Carbohydrates 145 g
Dietary Fiber 6 g
Sugars - g
Protein 14 g


Brown Rice Recipe

How to Cook Brown Rice

Serve: 6

  • 2 cups brown rice, soaked in water for 30 minutes, drained
  • 5 cups water
  • 2 teaspoons salt

Place the rice, water and salt in a crockpot. Cook on high for approximately 3 hours, covered. 

Brown Rice Side Effects

There are no known disadvantages of eating brown rice in moderate quantity.

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