What Is Brown Rice, And Why Should You Be Eating It?

What Is Brown Rice, And Why Should You Be Eating It?

Brown rice takes longer to digest than white rice, and the list of benefits of brown rice is longer than that of white rice. When it comes to changing your lifestyle habits, preferring brown rice to white rice could be the easiest and healthiest thing to do. Packed with nutrients, this grain doesn’t go through machines and is sold almost at its raw state. This article will tell you all you need to know about brown rice.

What is Brown Rice?

What Is Brown Rice

Rice is a grain that is harvested all over the world, with different varieties grown in different regions. Brown rice is a type of rice that has been minimally processed, meaning the husk (outer layer) has not been removed and the grain has not been polished or milled. This results in brown rice being higher in fiber and nutrients than white rice.

There are numerous benefits to be gained from eating brown rice instead of white rice. For one, it is a good source of magnesium, which is essential for bone health and energy metabolism. It also contains more antioxidants than white rice and has been linked with a lower risk of Type 2 diabetes and heart disease.

Brown rice is also less likely to cause spikes in blood sugar levels, making it a better choice for those with diabetes or insulin resistance. Finally, brown rice is more filling than white rice due to its higher fiber content, meaning it can help with weight loss or weight management.

History of Brown Rice

Brown rice was first cultivated in China over 10,000 years ago. It then spread to other parts of Asia and eventually made its way to Europe and the Americas. Today, it is a staple food in many cultures and is enjoyed by people all over the world.

Nutritional Profile

Nutritional Profile of Brown Rice

Nutrition information of raw brown rice 100gm:

Nutrient Content
Carbohydrates 77g
Protein 9.16g
Fat 1.24g
Dietary Fiber 4.43g
Vitamin E 0.61mg
Vitamin B1 0.27mg
Vitamin B2 0.06mg
Calcium 10.93mg
Iron 1.02mg
Magnesium 93.91mg


Is Brown Rice Better Than White Rice?

Though white rice is the more popular choice, brown rice is actually the healthier option. It is a whole grain, meaning it has all three parts of the grain intact: the bran, the germ, and the endosperm. White rice, on the other hand, has been milled and had the bran and germ removed, leaving only the endosperm. This process strips away many of the nutrients found in brown rice.

It is a good source of fiber, magnesium, manganese, and selenium. It also contains more vitamins and minerals than white rice. One cup of cooked brown rice has about 3.5 grams of fiber, while white rice has only 0.6 grams. Brown rice also has a lower glycemic index than white rice, meaning it won’t cause a spike in blood sugar levels. If you’re looking for a healthier option, choose brown rice over white rice.

Health Benefits

There are many health benefits of brown rice, but the main ones are listed below:

Weight Loss

Brown rice helps in weight loss. It is low in calories and high in fiber, which makes it an ideal food for those who are trying to lose weight. Brown rice also has a lower glycemic index than white rice, meaning that it causes a slower rise in blood sugar levels. This is beneficial for weight loss because it helps to control hunger and cravings.

Blood Sugar Level

When it comes to blood sugar control, brown rice is a powerhouse. This whole grain is packed with fiber and nutrients that help keep blood sugar levels in check. Fiber is one of the main players when it comes to blood sugar control. It is a great source of fiber, with one cup providing over four grams.

Fiber helps slow the absorption of sugar into the bloodstream, which helps keep blood sugar levels from spiking. The nutrients in this cereal also help regulate blood sugar levels. It is a good source of magnesium, a mineral that plays a role in insulin sensitivity. Insulin resistance is a major contributor to type 2 diabetes. By getting enough magnesium, you can help keep your insulin sensitivity in check and your blood sugar levels under control.

Cholesterol Level

Brown rice contains a compound called gamma-oryzanol, which has been shown to help lower cholesterol levels. In one study, participants who took gamma-oryzanol supplements had significantly lower total cholesterol and LDL (bad) cholesterol levels than those who did not take the supplements.

Other research has shown that it can help reduce the risk of heart disease. One large study found that people who ate brown rice had a lower risk of dying from heart disease than those who ate white rice. So if you’re looking for a heart-healthy grain, it is a good choice. It’s important to note, however, that it is, not a low-calorie food. It’s also relatively high in carbohydrates, so it’s not suitable for people on low-carb diets.

How to Cook Brown Rice?

If you’re looking to add more whole grains to your diet, brown rice is a great option. It’s packed with nutrients and has a chewy, nutty flavor that goes well with a variety of dishes. Plus, it’s easy to cook! Here’s how:

  1. Rinse the rice in a fine mesh strainer. This will help remove any dirt or debris that may be on the grain.
  1. Combine the rice and water in a medium saucepan. Bring the mixture to a boil over high heat.
  1. Once boiling, reduce the heat to low and cover the pan with a tight-fitting lid. Simmer for 18 minutes.
  1. Remove the pan from the heat and let it sit for 5 minutes, still covered. This will allow the rice to absorb all of the water and become tender.
  1. Fluff the rice with a fork, then serve as desired!

Can We Eat Brown Rice Daily?

There is no one-size-fits-all answer to this question, as the amount of brown rice you should eat depends on factors such as your age, activity level, and overall health. However, the general consensus is that adults should aim for 3-5 servings per week.

If you’re looking to increase your intake, a good place to start is by substituting it for white rice in your meals. For example, instead of having white with your stir-fry, try using brown rice instead. You can also add it to soups and stews for an extra boost of nutrients.


Brown rice is a healthy, versatile grain that can be used in a variety of dishes. It is rich in fiber and nutrients, and has a lower glycemic index than white rice, making it a good choice for people with diabetes. It is also more filling than white rice, so it can help you control your weight. Give this food a try the next time you’re looking for a healthy alternative to white.

Consider contacting Mantra Care for additional information on nutrition.  You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. Download our Fitness App to know more about us.

Try MantraCare Wellness Program free

"*" indicates required fields

This field is for validation purposes and should be left unchanged.