Why is Brown Rice Healthy? The Nutritional Value of Brown Rice

Why is Brown Rice Healthy? The Nutritional Value of Brown Rice
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Brown Rice vs. White Rice

There are many benefits of switching to brown rice, as a greater nutritional value is preserved in the minimal processing of brown rice vs. the more involved processing of white rice. With brown rice, only one layer is removed, the outermost layer known as the hull. For white rice, the hull is removed, as well as the bran layer, some of the germ layer, and the fatty acid rich aleurone layer.

After processing and polishing, the resultant white rice is a more neutral-flavored grain, bereft of most of the nutritional layers of brown rice. The nutritional value of brown rice is anywhere from fifty percent, to one hundred percent higher than that of white rice, as white rice retains none of the essential fatty acids and dietary fiber, and only a small portion of the minerals and B-complex vitamins. Most white rice is then fortified with iron and some of the B-vitamins.

Because of its high nutritional value, there are a number of health benefits of brown rice. As a whole grain, it promotes a healthy body weight and balanced blood sugar levels. In fact, eating brown rice on a regular basis lowers the risk of type 2 diabetes. As a source of essential fatty acids and fiber, this grain helps reduce blood cholesterol levels by eliminating LDL or bad cholesterol along with other waste. There are more heart healthy benefits of brown rice due to the plant lignans. A high concentration of lignans in the body is associated with a lowered risk of heart disease and breast cancer.

Nutrition Content

Brown rice is an excellent source of vitamins and minerals, dietary fiber and essential fatty acids. One cup provides nearly ninety percent of the daily recommended value of manganese, which is needed for energy production. It is also an excellent source of selenium, an antioxidant trace mineral linked to immune health and cancer prevention; magnesium, which is necessary for bone health, muscle and nerve cell functioning, food metabolism, and the uptake of calcium and potassium; and silica, an important mineral for bone health and slowing the aging process. Eating brown rice will also increase energy and mental stability as this whole grain is an incredible source of the B-complex vitamins.

How to Cook Brown Rice

Brown rice is prepared similarly to white rice, although it requires a longer cooking time. Bring two parts water with one part brown rice to a boil, with a dash of sea salt and butter, then cover, reduce the heat, and let simmer for about fifty minutes. Cooked brown rice can be used as a healthy side dish, as a stuffing, or in casseroles and soups. As the benefits of brown rice include a content of essential fatty acids, it is important to store this grain in the refrigerator. This grain will keep for up to six months.

Enjoy the nutritional value of brown rice in place of white rice. Overtime, your body and mind will feel more energized and you will crave the more dynamic taste of this nutritious whole grain.

Sources:

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

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photo credit: Rob Qid