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Brown Rice

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Brown Rice Nutritional Information (per 100g)

Water: 12.4 g
Calories: 362 kcal
Protein: 7.5 g
Carbohydrate: 76.2 g
Dietary fiber: 3.4 g
Fat: 2.7 g
Saturated fat: 0.5 g
Monounsaturated fat: 1 g
Polyunsaturated fat: 1 g
Vitamin B1: 0.4 mg
Vitamin B3: 4.3 mg
Vitamin B6: 0.5 mg
Vitamin B9: 20 μg
Calcium: 33 mg
Iron: 1.8 mg
Magnesium: 143 mg
Phosphorus: 264 mg
Potassium: 268 mg
Sodium: 4 mg
Zinc: 2 mg

Rice is a popular food and is eaten either as a main course or as a side dish. Unfortunately, most of the rice eaten world wide is white rice, which is far less healthy than brown rice. Brown rice is the whole grain of rice (with only the outer hull removed), whereas white rice has the bran layer removed as well.

100g of brown rice contains approximately 3.4g of dietary fiber. It is also a good source of manganese, niacin (vitamin B3) and selenium. Manganese is required by the body for the synthesis of fatty acids and for the derivation of energy from proteins and carbohydrates. Selenium helps fight against a number of diseases, including cancer.

Due to its high fiber content, brown rice can help with satiety and therefore weight loss. The fiber makes you feel fuller for longer, meaning you eat less throughout the day. Its high fiber content also helps keep your digestive system in check as it helps with regular bowel movements.

Brown rice regulates blood sugar levels much better than white rice. This is because it releases sugars into your blood stream much more slowly. Unlike white rice, which actually increases your chances of developing diabetes, brown rice does the opposite.

However, since brown rice is a high glycemic food, your best option would be to eat a small portion of it together with lots of vegetables and healthy sources of protein. Quinoa is a grain similar to brown rice, but it contains almost 6 times more protein, so you could perhaps consider mixing the two together?