Brown Rice

Rice is technically a seed of the grass species. It comes in many varieties, it’s a grain that doesn’t contain gluten (unlike some other grains).
The reality is this: carbs are neither inherently good nor bad. Rice can be part of a bad (unhealthy) or good (healthy) diet completely dependent upon your goals and lifestyle:
If you are in the process of building muscle and getting bigger? Rice is a cheap source of high calorie, high-carbohydrate food, easily digestible and helpful in running a caloric surplus.
If you are trying to lose weight? You might be trying to lose weight and find that eating a lot of rice is putting you over your calorie and carb goals for the day, so you may choose to eat less or avoid the food entirely.
Before white rice went through the refining process, it at one time looked exactly like brown rice. Brown rice, unlike white rice, still has the side hull and bran. The side hulls and brans provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. For those trying to lose weight or those suffering from diabetes, brown rice can prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.

Brown rice is known to stimulate better functioning of cardiovascular system, digestive system, brain and nervous system.
Germinated brown rice also known as ‘sprouted brown rice’ is another popular form of brown rice attributing to its extra-nutritious value. High nourishing content of the germinated brown rice owes to the presence of gama-aminobutyric acid (GABA). Germinated brown rice can be obtained by soaking and sprouting of the brown rice in water for a specified number of hours. This method has been considered best for obtaining the maximum amount of GABA and elevating the levels proteins and good enzymes in the germinated brown rice. The process of germination also leads to significant increase in essential components such as ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B 6, thiamine, and dietary fiber in the germinated brown rice. These released nutrients aids in better absorption during digestion and prevent intestinal irritations, inflammations and allergies. Germinated brown rice can be stored in dried form to increase its shelf life without effecting its advanced nutritional worth.
Since white rice has been stripped of iron, vitamins, zinc, magnesium and other nutrients during the refining process, manufacturers must add unnatural fortifications in the form of synthetic vitamins and iron so it can be marketed to the public as a “nutritious food.” Although white rice is fortified, it still doesn’t reach the minimum nutritional requirements for one serving of food as specified by the FDA. The healthy benefits of brown rice are listed below.

  • Rich in Selenium – Brown rice is rich in selenium which reduces the risk for developing certain types of cancers, heart disease and arthritis.
  • High in Manganese – One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.
  • Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.
  • Helps in Weight Loss because The fiber content of brown rice keeps bowel function at its peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity.
  • Considered Whole Grain Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process.
  • Rich in Anti-Oxidants This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars.
  • A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
  • Perfect Baby Food Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.

We are sure that you would want to know everything about Brown rice and hence here is a simple and easy to understand table with the details of the nutritional value of brown rice.

Nutritional value per 100 g
Energy1,548 kJ (370 kcal)
Water10.37 g
Carbohydrates77.24 g
Sugars0.85 g
Dietary fiber3.52 g
Fat2.92 g
Protein7.85 g

lets look at the vitamin composition of Brown rice and the improvement the we will see in our lives if we choose to add brown rice to our daily diet –

Vitamins – Nutritional value per 100 g
Thiamine0.401 mg35%
Riboflavin0.093 mg8%
Niacin5.091 mg34%
Pantothenic acid1.493 mg30%
Vitamin0.509 mg39%
Folate20 μg5%

lets look at the mineral composition of Brown rice and the improvement the we will see in our lives if we choose to add brown rice to our daily diet –

Minerals – Nutritional value per 100 g
Calcium23 mg2%
Iron1.47 mg11%
Magnesium143 mg40%
Manganese3.743 mg178%
Phosphorus333 mg48%
Potassium223 mg5%
Sodium7 mg0%
Zinc2.02 mg21%

Now that we have had a brief understanding of white rice and brown rice Let’s Listen to Dr. Justin Marchegiani who is a Medicine Practitioner, Weight Loss Service, Chiropractor, Nutritionist & Massage Therapist who talks to us about the good and bad about white and brown rice.
Apart from this Dr. Justin Marchegiani also tells us who will benefit from the consumption of white and brown rice.

In conclusion brown rice is a super whole grain which is packed with high degree of healthy components. It extends its beneficial effects to most of the organs including healthy heart, digestion, brain, bones, muscles, cholesterol and blood pressure. Brown rice is also beneficial for treating skin ailments like psoriasis, promotes healthy skin and restores hair loss. It has anti-aging qualities attributing to the presence of ferulic acid, an antioxidant which helps in the prevention of skin-aging. Brown rice is rich in folate which is extremely essential during pregnancy for healthy growth of the fetus. Small portions of brown rice are also recommended for the patients suffering from candida infections attributing to its richness in digestive enzymes which is apt for a weakened digestive system. Brown rice tones up the body and mind and helps combat general weakness and deficits in the body.