Brown Rice Nutrition

Brown rice or half-milled rice is nothing but white rice, that has not undergone the process of brown colored bran removal. It is available in three different sizes: short, medium and long and also comes in quick cooking and instant varieties. This brown rice takes longer to cook than white rice, that is it takes 45 minutes to cook as compared to the 15-20 minutes taken by white rice. The high level of nutrition of brown rice, has caused it to be highly recommended for consumption by nutritionists and dietitians. Let's have a look at brown rice nutritional content.

Brown Rice Nutritional Benefits and Value
Although several folks believe that the nutritional value of brown rice and white rice is the same, it is not the case. Since brown rice has not been processed as much as white rice, their nutritional value is also higher. White rice lacks necessary levels of essential nutrients like vitamin B1, B3, B6, E, thiamin, niacin, potassium, magnesium, iron, etc. Moreover, the very fact that brown rice contains brown bran, explains why it is higher in fiber content than white rice.

Nutrient	Nutritional Value
Carbohydrates	143 grams
Protein	14.7 grams
Fats	5.4 grams (total)
Dietary Fiber	6.5 grams (total)
Vitamin E	2.2 mg
Folate	37.0 mcg
Niacin	9.4 mg
Betaine	56.8 mg
Vitamin K	3.5 mcg mg
Pantothenic acid	2.8 mg
Potassium	412 mg
Calcium	42.6 mg
Magnesium	265 mg
Manganese	6.9 mg
Manganese	6.9 mg

This nutritional data given above is for 1 cup of brown rice weighing 190 grams. The calories in this one cup of brown rice is 216 calories.

Health Benefits of Brown Rice
Cuts Heart Disease Risk
Researchers at the Cardiovascular Research Center and Department of Physiology at Temple University School of Medicine stated that their study on brown rice, shows that a component in the layer of tissue surrounding the grain of brown rice interferes with the protein linked to high blood pressure and heart disease. Brown rice contains some essential oils which help lower levels of bad cholesterol in the body to a large extent.

Reduces Weight Gain
A study conducted by Harvard Medical School for a period of 12 years, revealed that women who consumed brown rice on a regular basis gained lesser weight as compared to those who consumed white rice.

Manganese Gain
Since brown rice is not polished or processed as much as white rice, it contains high levels of the trace mineral manganese. Manganese is required for the breakdown of protein and carbohydrates to release energy. Moreover, this mineral is also essential for synthesis of fatty acids required for proper maintenance of the nervous system.

Selenium Gain
The selenium present in brown rice plays an important role in thyroid hormone metabolism. It also boosts up the immune system of the body and prevents the growth of cancer, especially colon cancer. The high-fiber content in the rice also assists in maintaining colon health.

Post-Menopausal Benefits
Women with high cholesterol and hypertension issues during their post-menopausal period, are seen to benefit from brown rice. Women consuming brown rice during their post-menopausal period are seen to be extremely benefited from the components of brown rice that work as natural medicine against high blood pressure, high cholesterol, etc.

The high nutritional value explains why brown rice is considered to be an all-round nutrition food item. Brown rice may be an all-round nutrition food item, but it's definitely not an all-year item. It has a shelf life of 6 months, with some extension if it's refrigerated. It can get rancid, thus, it is important to store it well and consume it before it gets bad.