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Brown Rice Nutrition Facts | Brown Rice v/s White Rice 🌾🍚

Brown Rice Nutrition Facts 

Brown Rice Nutrition Facts | Brown Rice Benefits


Rice has been a staple of the human diet for thousands of years. Some rice farming tools from China date back 8,000 years, and some remains of ancient rice are up to 2,000 years older than that. 

Today, rice is a staple in more than 100 cultures, and there are more than 40,000 varieties grown.  Those varieties, many can be prepared and sold as brown rice. Brown rice means you’re eating the rice as a whole grain. That’s important because the less processed the grain, the more nutrients you get. 

As opposed to white rice, brown rice has a higher concentration of starch, and its grain is more resistant to contracting its "beauty mark". However, in order to make brown rice palatable, the rice bran is often removed. The common brown rice that you're most familiar with is often short-grain, with the bran removed. 

Many people are trying to eliminate all processed foods from their diets, including those that contain rice. They think that this is the only way to ensure that their diet is 100% healthy and refined, but this is simply not true.


Brown Rice Benefits:

  • Brown rice is a source of selenium, copper, magnesium, manganese, zinc, and many B vitamins such as B1, B2, B3, and B6.

  • Consistently high in carbohydrates, brown rice can provide a variety of micro nutrients. Depending on the variety and type of brown rice you eat, you can expect your carbohydrate intake to be around 70-75% of your total daily calories.

  • Brown rice is considered to be more heart-healthy than white rice. The nutrient density of brown rice is not only greater than white rice but is also nearly equal to other whole grains, like oats.

  • Brown rice can be a useful part of your diet if you can resist the temptation to eat it all the time and combine it with other low-calorie grains such as quinoa or millet.

  • Compared to white rice, brown rice is more nutritionally dense. It is a low-calorie carbohydrate food that is high in fiber, vitamin B6 and B2, potassium, and manganese. 

  • This high-energy grain can contribute to a steady weight loss program. You can easily keep on eating this low-calorie diet that will reduce your daily calorie intake.

Brown Rice Production:

There are four different types of brown rice that is short grain, medium grain, long grain and light brown, each takes a different amount of times to cook.

Brown rice grows in saline areas of the region. Rice cultivation needs high fertilizer application. Brown rice crop is extremely versatile and adaptive. As far as India is concerned, it can be grown in most agro-climatic zones and soil varieties.

Brown rice is whole rice from which only the husk (the outermost layer) is removed. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed leaving mostly the starchy endosperm. 

Asia-pacific is the most dominant market in terms of production and consumption. Thailand is the world's largest exporter of rice. Over 90% of the world's rice is produced and consumed in the Asia-Pacific Region.

With growing prosperity and urbanization, per capita rice consumption has started declining in the middle and high-income Asian countries like the Republic of Korea and Japan.


Brown Rice Storage Process:

Brown rice has a shelf life of approximately 6 months, but hermetic storage, refrigeration or freezing can significantly extend its lifetime. Freezing, even periodically, can also help control infestations of Indian meal moths. 

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Convenience of Brown Rice:

Preparing brown rice is easier as like white rice or it’s not false to tell that brown rice is much easier to prepare than white rice because it does not require much cooking time. Also, brown rice is more healthful than white rice.

Thus, if you have to prepare white rice from scratch, you will need to soak and then cook it. However, to prepare brown rice, you need only rinse it and leave it to boil. Therefore, to cook brown rice, all you need is your kitchen, a microwave and an oven or stove top. Cooking it at a lower temperature in the microwave or the oven will make the rice more nutritionally dense and nutritious.

You can also consume brown rice in its cooked form with your meals. It can be as filling as white rice and will not fill you up to the point of overeating. This is a major health benefit that is often overlooked by people who are simply satisfied with white rice.


Is Brown Rice Healthy?

Brown rice is an excellent source of protein. It is a complete protein that consists of all nine essential amino acids (Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine). 

Eating brown rice will not only help you keep on consuming healthy protein but also consume fewer calories. This is because protein is essential for healthy growth and development in children and young adults, and in growing children and adults to build muscle and maintain bone health. 

Brown rice contains more dietary fiber than white rice. This is because it has more bran, which is well-known to be a good source of fiber that’s why it’s more powerful source of feed animals like cow, buffalo for more qualitative milk production. 

This is an important nutrient for preventing constipation. It also acts as a digestive aid and will help prevent cardiovascular diseases. To get the best taste, you can choose brown rice over white rice.


Brown Rice Low in Glycemic Index:

Brown rice is considered to be a health food because it has low glycemic index. This means that it has a lower glycemic index compared to other starches like white rice and potatoes. This is a major health benefit that we will get if you keep on consuming brown rice.

Brown rice can help us to maintain a steady weight loss program. The fiber, protein, and health-promoting properties of brown rice will help you stick to a healthful diet plan that will keep your weight in check.



Brown rice contains many phytonutrients that are used to fight various diseases. Phytonutrients are plant-based nutrients that can only be obtained from plant material. So, brown rice is a good option for those looking for specific benefits. If you like than Please share it on your social media accounts. Also, if you have any thoughts or questions, please leave a comment below. We would love to know what you think about brown rice.


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