Rice is a staple food all over the world. Many people eat rice as part of their daily meals. This starchy, highly nutritious grain is believed to have first been cultivated in China about 8,000 years ago. [1] Today, there are more than 40,000 different varieties of rice, many of which are heavily processed and polished to produce white rice. While refined white rice is easier to cook and more palatable to some than unrefined varieties, it’s devoid of nutrients and antioxidants.
Rice can be a healthy addition to a balanced diet, provided that it undergoes very little to no processing. This is a quality organic brown rice can boast of.
Brown rice and the more popular white rice both come from the Oryza sativa plant, but there are significant differences between the two due to the way they are processed.
Rice naturally contains three edible components: the bran, the germ and the endosperm. White rice is rice that has been processed to remove the nutrient-rich bran and germ, leaving only the starchy endosperm. Because white rice is stripped of the nutrients present in the original grain’s bran and germ, it is generally considered to be a source of “empty” calories. [2]
Brown rice, on the other hand, is rice that has undergone minimal processing. More specifically, it was only processed to remove its hull, or inedible outer covering. Hence, brown rice still contains its nutritious bran and germ. This is why brown rice is considered a whole grain and one of the healthiest rice varieties on the market.
Here’s what one cup of cooked organic brown rice can offer: [3]
- Calories: 216
- Carbohydrates: 44 grams (g)
- Fiber: 3.5 g
- Protein: 5 g
- Thiamine (B1): 12% of the Recommended Dietary Intake (RDI)
- Niacin (B3): 15% of the RDI
- Pantothenic acid (B5): 6% of the RDI
- Pyridoxine (B6): 14% of the RDI
- Iron: 5% of the RDI
- Magnesium: 21% of the RDI
- Phosphorus: 16% of the RDI
- Zinc: 8% of the RDI
- Copper: 10% of the RDI
- Manganese: 88% of the RDI
- Selenium: 27% of the RDI
Brown rice is exceptionally high in manganese, which plays a key role in many important bodily processes, such as normal bone development, wound healing, muscle contraction, nerve function and blood sugar regulation.
Brown rice is also a good source of beneficial plant compounds that work as antioxidants, such as phenols and flavonoids. Some antioxidants are naturally produced by your body, but many powerful ones come from the foods that you eat. Antioxidants can help protect your cells from oxidative stress, which is caused by the accumulation of unstable molecules called free radicals.
Brown rice also contains modest amounts of non-essential and essential amino acids, such as glycine, tryptophan, valine, threonine, lysine and leucine. [4] Amino acids are the building blocks of proteins, which make up 15% of your body weight. Amino acids are involved in nearly every bodily process, including normal growth and development, digestion and energy production.
Although brown rice contains more carbohydrates and calories than refined varieties, it also has more protein and fiber. Both of these nutrients are known to promote satiety. Because of this, brown rice may actually help you eat less. As long as you watch your portions and exercise regularly, you don’t have to worry about the higher calorie content of brown rice.
The health benefits of brown rice*
Given its impressive nutritional profile, it’s no surprise that brown rice has been linked to several health benefits. Here are 10 ways eating brown rice can benefit your health.* [5]
- It supports healthy blood sugar levels already in the normal range
The glycemic index (GI) is a rating system used for foods that contain carbohydrates. It shows how quickly each food can affect your blood sugar levels. Brown rice is a medium GI food because it primarily contains complex carbohydrates, which are digested by the body more slowly than refined carbohydrates, such as those found in white rice. As such, brown rice has less of an impact on your blood sugar levels than white rice and other refined carbs. Put simply, brown rice can help you maintain healthy blood sugar levels that are already within the normal range.
In a 2017 study published in the journal Nutrition & Diabetes, Japanese researchers found that eating glutinous brown rice twice a day instead of white rice can support healthy blood sugar levels. [6]
- It promotes healthy digestion
Brown rice is packed with insoluble fiber, which doesn’t dissolve in water. Instead, insoluble fiber attracts water and adds bulk to your stool, allowing it to pass more easily through your intestines, helping to promote regular bowel movements.
Brown rice is also a good source of manganese, a trace mineral that’s essential for maintaining healthy digestive function. Manganese can support optimal nutrient absorption and the healthy production of key enzymes involved in the metabolism of cholesterol, protein and carbohydrates. [7]
- It helps protect against free radicals
Brown rice contains potent antioxidants, such as phenols and flavonoids. Antioxidants can freely donate electrons to unstable, highly reactive molecules called free radicals without turning into harmful chemicals themselves. [8]
Free radicals can damage your cells and cause them to behave abnormally. Fortunately, phenols and flavonoids are efficient free radical scavengers that can help your body neutralize these harmful molecules. [9] By improving your body’s antioxidant levels through the consumption of antioxidant-rich foods, you can help protect your body from oxidative stress, which has been linked to a slew of health issues.
- It supports reasonable weight management plans
Brown rice can help curb your appetite naturally by keeping you full for longer. Brown rice does this by delaying gastric emptying, or the emptying of food from the stomach into the small intestine. According to a study published in the Journal of Food Science this action can be attributed to the bran in brown rice. [10]
When incorporated into a balanced diet and accompanied by regular exercise, brown rice can support reasonable weight management goals.
- It supports healthy energy levels
Carbohydrates are an essential energy source for your body. The complex carbohydrates in brown rice provide a more lasting source of energy than the simple carbohydrates in white rice because they take longer to digest. As such, brown rice can support healthy energy levels.
Brown rice is also rich in manganese, which is important for energy production. Manganese has antioxidant effects and can help protect your cells from free radical damage. [11]
- It supports healthy cognitive function
Brown rice contains vitamins B6 and B9, two nutrients that support optimal brain health. Vitamin B6 is essential for proper brain development (in children) and function (for people of all ages), and also helps the body make serotonin, norepinephrine and melatonin.
The hormone serotonin helps regulate mood, while norepinephrine helps your body cope with stress. Melatonin helps regulate your body's sleep-wake cycle and also acts as an antioxidant that helps protect your brain from oxidative stress, which could lead to cognitive decline. [12] [13]
On the other hand, Vitamin B9 (folate) is crucial for supporting healthy cognitive function and helps promote good mental and emotional health. Having low levels of this vitamin is linked to poor brain function. [14]
- It supports healthy cardiovascular function
Brown rice contains nutrients that support healthy cardiovascular function, such as folate, potassium and selenium. Folate aids in the breakdown of homocysteine, which, at high levels, can make your blood clot more easily and raise your risk of blocked arteries. [15]
Potassium, on the other hand, supports healthy blood pressure levels that are already within the normal range by helping your blood vessels relax. Meanwhile, selenium works as an antioxidant and helps protect your heart muscle cells from free radical damage. [16] [17]
- It supports healthy cholesterol levels already within the normal range
Thanks to its abundance of healthy fats like omega-3 and omega-6 fatty acids, brown rice can help you maintain healthy cholesterol levels that are already within the normal range.
According to a study published in The American Journal of Clinical Nutrition, regular consumption of healthy fats is linked to healthy levels of high-density lipoprotein (HDL). [18] HDL cholesterol is called good cholesterol because it picks up excess cholesterol in your blood and takes it back to the liver, where it is broken down before being removed from your body. If left unchecked, excess cholesterol, especially low-density lipoprotein (LDL) cholesterol, can build up along the walls of your arteries and cause blockages. [19]
Brown rice also contains plant sterols that have a similar molecular structure to cholesterol. These plant compounds can get in the way of your body’s absorption of LDL cholesterol so that, instead of being absorbed into your bloodstream and allowed to clog your arteries, excess bad cholesterol leaves your body as waste. [20]
- It promotes good-quality sleep
Brown rice is a good source of tryptophan, an essential amino acid that promotes good-quality sleep. Tryptophan is a precursor to the sleep-inducing brain chemicals called serotonin and melatonin.
In order for tryptophan to promote good-quality sleep, it first needs to enter the brain by crossing the blood-brain barrier. Since tryptophan uses the same transport system as other large neutral amino acids (LNAA), it has to compete against them to enter the brain. Eating foods that are high in healthy carbohydrates, such as brown rice, helps eliminate tryptophan’s competition, thereby facilitating its entry into your brain. [21]
- It supports strong bones
Brown rice contains a modest amount of magnesium. This essential mineral supports optimal bone mineral density, the primary indicator of bone health. Magnesium also helps regulate your levels of calcium, which is primarily stored in your bones. [22]
Where to get clean organic brown rice
Brown rice is widely recognized as a highly nutritious grain. Unfortunately, clean organic brown rice is incredibly difficult to source due to rice’s tendency to absorb heavy metals and other contaminants from the soil.
After extensive searching and lab testing, the Health Ranger Store has finally acquired a new, clean lot of organic brown rice. Health Ranger Select Mini-Bucket Organic Short Grain Brown Rice is rigorously lab tested for glyphosate, heavy metals and microbiology to ensure quality products that you can consume with ease of mind.
A highly nutritious staple food, Health Ranger Select Mini-Bucket Organic Short Grain Brown Rice is an excellent source of dietary fiber, protein, carbohydrates and many essential vitamins and minerals that support optimal health. Because only the inedible hull is removed from the grains, you’ll get to enjoy the full nutritional benefits of Oryza sativa when you eat brown rice. Our premium brown rice is grown under strict organic standards by our trusted suppliers, who are committed to producing only the finest quality rice.
Organic brown rice is a medium-GI food that’s loaded with fiber, protein and other nutrients that can help you maintain healthy blood sugar levels already within the normal range. It can also help keep you energized for longer periods because it is slowly digested by your body. This makes Health Ranger Select Mini-Bucket Organic Short Grain Brown Rice a much healthier alternative to white rice.
Health Ranger Select Mini-Bucket Organic Short Grain Brown Rice is also vegan, non-China and certified Kosher. It is available in durable and convenient 72 oz. mini-buckets for long-term storage, so you can easily add it to your survival stockpile.
To cook brown rice, rinse it thoroughly under running water, then add one part rice to two parts water. Bring it to a boil, then reduce the heat and simmer, covered, for 45 minutes or until the rice has absorbed all the water.
Brown rice has a slightly nutty and vegetal flavor, and it’s easy to incorporate into your daily diet. Cooked brown rice has a soft, sticky texture, which makes it an ideal addition to many dishes, including grain bowls, soups, stews, salads and curries.
Know any tasty brown rice recipes? Share them in the comments below!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[2] https://www.healthline.com
[3] https://nutritiondata.self.com
[4] https://www.nutritionvalue.org
[5] https://www.organicfacts.net
[7] https://www.organicfacts.net
[8] https://www.hsph.harvard.edu
[9] https://www.intechopen.com
[10] https://onlinelibrary.wiley.com
[12] https://www.everydayhealth.com
[14] https://www.ncbi.nlm.nih.gov
[15] https://onlinelibrary.wiley.com
[17] https://environhealthprevmed.biomedcentral.com
[19] https://www.mayoclinic.org
[20] https://www.mdpi.com
[22] https://www.medicalnewstoday.com
