10 Health Benefits of Brown Rice

brown rice

Every nationality, culture and group of people includes rice as a staple in their diet.


Rice can be found in abundance around the planet. Rice comes with an outer layer called a “hull” which is like a kernel. Once the hull is removed, you have brown rice as we know it. The difference between brown and white rice is that white rice is milled and polished.

This process destroys almost all of brow rice’s nutritional value. Brown rice has an immense amount of nutritional value such as Manganese, Fiber, weight loss and more. In this article we will discuss the top 10 health benefits of brown rice.

Health Benefits of Brown Rice

1.   Manganese – Manganese is a trace mineral that functions as an enzyme activator helping to create energy from carbohydrates and proteins. This trace mineral also helps to increase sex drive by producing cholesterol. Manganese deficiency can cause symptoms such as nausea, skin rash, hearing loss, vomiting, reproductive system difficulties and even hair loss. With so many wonderful foods that contain high amounts of Manganese there is no reason to ever suffer from these symptoms because of Manganese deficiency. This amazing trace mineral also can help to prevent conditions such as allergies, heart disease, arthritis, diabetes and much more.

2.    Weight Loss – Eating whole grain foods such as brown rice have a direct correlation to having less body weight. A study conducted by the Harvard Medical School and Women’s Hospital concluded that women who consume high fiber whole grain foods, such as brown rice, were 49% less likely to gain weight compared to women who consume refined grains. The study took data from over 70,000 women ranging from 38-63 years of age and lasted 12 years. Brown rice is a great source of fiber and can help you keep weight off.

3.   Cholesterol Reduction – Brown rice is a whole food that provides an oil that lowers cholesterol in the human body. The type of cholesterol that you need to watch out for is LDL Cholesterol. A study was published in the American Journal of Clinical Nutrition that concluded that the oil in rice bran lowers LDL cholesterol by 7%.

4.   Cardiovascular Upside – The American Heart Journal published a study over 200 women that concluded by eating 6 servings of whole grains, such as brown rice, is a great way to lower cholesterol, blood pressure and other signals of heart disease. The study also showed that the consumption of whole grains slowed the build-up of plaque that slows blood flow, called atherosclerosis. Eating whole grain foods, such as brown rice, will keep your heart healthy.

5.   Lower Diabetes Risk – Brown rice is a great source of Magnesium which is a mineral that help enzymes in the body regulate glucose and insulin secretion. In a study called the Black Women’s Health Study, over 41,000 participants were involved over 8 years to conclude that by eating whole grain foods, such as brown rice, that are high in magnesium and calcium there was a 31% lower rate of type 2 diabetes.

6.   Fighting Breast Cancer – The fiber found brown rice help women fight the risk of breast cancer. Researchers studied a group of ~36,000 women in the UK called the Women’s Cohort Study. The study was published in the International Journal of Epidemiology and found that women who ate more than 30 grams of fiber per day were 52% less likely to have breast cancer in their pre-menopausal years. The study also found that the fiber found in whole grain foods, such as brown rice, offered the most protection. The following foods are found to be high in fiber:

  • 1 Cup of Brown Rice = 3.5 Grams of Fiber
  • 1 Cup of Oatmeal = 3.98 Grams of Fiber
  • 1 Cup of Whole Wheat Bread = 2 Grams of Fiber
  • 1 Cup of Barley = 13.6 Grams of Fiber

7.   Reduces Metabolic Syndrome Risks – Metabolic Syndrome is a condition, rather a group of conditions, which puts a person at higher risk of diabetes, stroke and heart disease. These conditions can include high cholesterol, high blood pressure and high blood sugar levels. Brown rice is a whole grain food that helps to fight weigh gain and regulates insulin. These are some of the factors that can least to a metabolic state in your body and Metabolic Syndrome.

8.   Reduces Child Asthma Risks – A study conducted by the Carney Hospital showed that by eating whole grain foods, such as brown rice, you can lower the risk of asthma in children by up to 50%. The study concluded that there is a direct correlation between weight gain and asthma in children. By feeding your children whole grain foods, you can lower their risk of having asthma.

9.   Health Bones – Brown rice is an amazing source of Magnesium which helps to grow and keep health bones in the human body. You can get 21% of your recommended daily intake of Magnesium from only 1 cup of brown rice.

10.   Prevent Birth Defects – Brown rice contains a B vitamin called folate which is incredibly important during the formation of a child in utero. A folate deficiency can lead to Spina Bifida which is a neural tube defect. Most prenatal vitamins contain folate but brown rice is a great natural way to increase your dosage while trying to conceive or pregnant.

Brown rice is one of nature’s whole foods that is rich in vitamins, minerals and oils essential to our health. Incorporate this amazing food into your diet to get and stay health for years to come.

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