Rice is a staple among Asian countries, with China as the leading rice-consuming country in the world. Though the US isn’t that far behind in rice production and consumption. Americans consumed around five million metric tons of rice from 2020 to 2021, according to statistics from the US Department of Agriculture. Some people even claim that they “cannot survive without rice.” Perhaps this is half true — with good reason. To illustrate, here’s why rice, especially brown rice, is an incredible addition to your diet.
Nutrition Content of Brown Rice
Both white and brown rice come from the same grain, but the nutritional difference lies in the way the grains are milled. Media outlet Insider Health explains that white rice is polished, and its bran layer is fully stripped away. Brown rice, on the other hand, is essentially “unpolished rice”, which means it only undergoes a single milling process. Three key parts remain after processing: the bran layer which provides the fiber, the vitamin and mineral-rich germ layer, and the starchy middle rice layer that contains all the carbohydrates. Brown and darker-colored rice types, like red rice and black rice, are always healthier options.
A cup of brown rice contains 216 calories, 6g of protein, 2g of fat, 44g of carbs, and 4g of fiber. It is also rich in vitamin B1, B6, magnesium, phosphorus, selenium, and manganese. And although white rice contains around the same caloric content as the brown variety, it has only a third of its fiber content and significantly less protein. That’s why brown rice is very beneficial for anyone who wants to add more fiber to their diet.
Health Benefits of Brown Rice
Because brown rice is an especially rich source of fiber, one of its main benefits is that it promotes regular bowel movements. If you struggle with hemorrhoids, you may want to look into incorporating rice into your diet on a regular basis. Along with a high intake of raw foods and water, it will do wonders for your digestive tract. Research has also shown that eating it can significantly lower your risk of colon and breast cancers.
Not only that, according to SymptomFind, rice can lower cholesterol and reduce your chances of developing deadly diseases like heart disease, diabetes, and strokes. A 32% reduction in the risk of developing Type 2 diabetes was observed in people who consumed three daily servings of a whole grain such as the brown varieties. Moreover, a study published on PubMed revealed that eating it can also help to maintain a healthy weight for people with Type 2 diabetes. The brown rice helped them maintain their blood sugar levels. Conversely, white rice has a glycemic index of 64, which is more likely to spike blood sugar.
How to Incorporate Brown Rice Into Your Diet
You can cook rice easy enough with either a pot or a rice cooker. And even if you aren’t good at cooking, you are sure to find hundreds of delicious and healthy rice recipes with a quick internet search. For a surefire healthy diet, check out some of the recipes found on our ‘10 Ways to Eat More Vegetables Every Day’ article. In it, we suggest pairing flavorful dishes like sautéed mushrooms and kale with rice for an energizing meal. And if you finish your meal with leftovers, simply store the rice in a tightly sealed container.
Brown rice is a great addition to your diet, offering versatility and plenty of health benefits. And this is precisely why you should incorporate it into your daily meals. For more on the latest wellness news, check out our website here at Natural Solutions.