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 Is Brown Rice good for you?

  Last Updated : Sep 20,2023

Is Brown Rice good for you?

Brown Rice is also known as Hulled Rice. It is a partly-milled or un-milled rice, in which only the outermost layer of a grain of rice (husk) is removed. Brown rice is a natural, unbleached grain, and thus retains more nutrients. It has a mild nutty flavour and a brownish colour even after cooking.

Although it was once considered a food that only the poor ate, today brown rice is much more valued than white rice because of its health benefits. Here we give you 8 reasons to eat brown rice.

  1. Brown rice for healthy teeth and bones: 1 cup of cooked brown rice gives 25.52% of the total daily requirements for phosphorus. Being rich in Phosphorus it works with Calcium to build our bones. Helps in maintaining healthy teeth and bones by maintaining their structure. High magnesium also helps to maintain bones and teeth
  1. Benefits for diabetes: Magnesium improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. The GI of brown rice is 20% lower than white rice Therefore, brown rice is great for people with diabetes.
  1. Healthy heart with brown rice: Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis. The magnesium in brown rice proves to be effective in relaxing your blood vessels and thus regulates the action of your heart. Helps maintain nerve function and normal heartbeat.
  1. More fibre than white rice: Brown rice is complex carbohydrates and has more fibre as compared to white rice. Fibre results in your stomach feeling a lot fuller than refined carbs. When you feel full, it will prevent you from eating the wrong foods. Imagine eating a candy and you just want to have more and more of it.
  1. Good for weight loss diets: Being a complex carbohydrate and low in GI. It can be opted by people on weight loss ocassioanlly in very small quantities along with some vegetables. The fibre will also help to keep you feel fuller and you will avoid snacking in between meals. Note that this is not suggested for weight loss but only to satisfy your cravings for rice.
  1. B-complex vitamins: It is rich in thiamine and niacin. Which are involved in energy metabolism reactions. Niacin helps to keep your skin healthy by reducing the damage done to it by UV rays.
  1. Builds immunity: Being a rich source of magnesium brown rice may help in building immunity. Magnesium is also required to carry out normal bodily functions as it is involved in more than 300 reactions of the body.
  1. Low in sodium: Being low in sodium. It is suitable for people on a low sodium diet like hypertensives and kidney patients.

Nutrition Information for Brown Rice

Nutritional Information for 1 cup of cooked brown rice

One Cup of cooked brown rice 116 grams which comes from 58 grams raw rice.

RDA stands for Recommended Daily Allowance.

210 Calories

4.35 grams of Protein

44.19 grams of Carbs

1.56 grams of Fat


153.12 mg of Phosphorus (P) = 25.52% of RDA (about 600 mg)

82.94 mg of Magnesium (Mg) = 23.69% of RDA (about 350 mg)

2.49 mg of Vitamin B3, Niacin = 20.75% of RDA (about 12 mg)

0.23 mg of Vitamin B1, Thiamine = 19.16% of RDA (about 1.2 to 1.5 mg)

1.16 mg of Zinc (Zn) = 11.6% of RDA (about 10 to 12 mg)

1.97 grams of Fibre = 7.88% of RDA (about 25 grams)

11.6 mcg of Folic Acid = 5.8% of RDA (about 200 mcg)

1.04 mg of Iron (Fe) = 4.95% of RDA (about 21 mg)

19.14 mg of Calcium (Ca) = 3.19% of RDA (about 600 mg)

155.44 mg of Potassium (K) = 3.30% of RDA (about 4,700 mg)

2.32 mg of Sodium (Na) = 1.15% of RDA (about 1902 mg)

is brown rice good for you

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