You have probably heard the advice to switch from white rice to brown rice, but have you taken the time to understand what health benefits brown rice actually offers?

Brown rice is a variety of rice known as Oryza glaberrima, while white rice comes from Oryza sativa sp.. Brown rice is believed to provide more nutrients than white rice or other polished rice varieties. It is rich in fibre, vitamin B1, vitamin B2, iron, and calcium. Because of its nutritional contents and health benefits, brown rice is often recommended for people with heart disease, diabetes, and for those who want to lose weight.

According to Health Benefits Times, brown rice offers several important benefits.

Rich in Antioxidants

In addition to containing iron, brown rice is also a good source of manganese. This mineral plays an important role in as antioxidant in protecting the body from free radical damage.

Brown rice is also high in zinc, a mineral that supports the body’s healing processes and helps various bodily functions to run properly.

Vitamin B6 Content

By eating brown rice, you can meet about 23% of your daily vitamin B6 needs. This vitamin is essential for producing serotonin and supports red blood cells in the formation of DNA.

Lower High Cholesterol Levels

Brown rice contains an active compound called monacolin K, which can help lower high cholesterol levels in a way similar to the drug lovastatin.

May Help Prevent Heart Disease

High LDL cholesterol levels in the blood can lead to plaque buildup and clogged blood vessels. Narrowing of the arteries can trigger a heart attack. To help reduce this risk, many people choose to switch from white rice to brown rice.

Lower Blood Sugar Levels

Persistently high blood sugar levels can cause a range of medical problems. That is why daily meals should ideally not cause blood sugar levels to spike sharply. Replacing white rice with brown rice is often recommended as one way to help lower blood sugar levels.

Reduce the Risk of Obesity

Because brown rice is more filling, it can help prevent overeating. It also provides sufficient energy while being naturally free of fat, which may help lower the risk of obesity.

Magnesium Source for Bone Health

Brown rice is also rich in magnesium, a mineral that bones need to stay strong and to help reduce the risk of osteoporosis.

High in Iron

Adult men need at least 8 mg of iron per day, while adult women require around 18 mg daily. By including brown rice in your daily meals, you can help cover about 2 percent of your body’s daily iron requirements.

According to Netmeds, brown rice is safe and healthy to eat every day as a substitute for white rice. It may take longer to cook, so it is recommended to soak brown rice for at least 30 minutes before cooking.

Looking for information about nutrition, food and other diet tips? Click here!