Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

Overview

Benefits of Brown Rice And Its Side Effects

The health benefits of brown rice are such that it helps in diabetes control, rich in antioxidants, helps in preventing obesity, helps in preventing Alzheimer’s disease, lowers stress in lactating women, helps in improving digestive health, helps to boost heart health, controls cholesterol levels, helps to boosts nervous system, has anti-depressant properties, helps in relieving insomnia, helps in improving bone health.

Benefits of Brown Rice And Its Side Effects

Table of Content

Brown Rice
Nutritional Value of Brown Rice
Health Benefits of Brown Rice
Helps in Diabetes Control
Rich in Antioxidants
Helps in preventing obesity
Helps in preventing Alzheimer’s Disease
Lowers Stress in Lactating Women
Helps in improving digestive health
Helps to boost heart health
Controls cholesterol levels
Helps to boosts nervous system
Anti-depressant Properties
Helps in relieving insomnia
Helps in improving bone health
Uses of Brown Rice
Side-Effects & Allergies of Brown Rice
Cultivation of Brown Rice

Brown Rice

Brown rice is whole grain rice, with the inedible outer hull removed. White rice is the same grain with the hull, bran layer and cereal germ removed. Brown rice can be a very nutritious gluten-free carbohydrate and healthy rice choice overall. Brown rice nutrition doesn’t have too many calories per serving, but the nutrient content certainly is high. Brown rice nutrition is loaded with vitamins and minerals as well as fibres and proteins to balance the carbohydrates present in it. Scientific studies have even shown that brown rice nutrition can reduce the risk of developing diabetes as well as heart problems. It’s also a safe choice for anyone following a gluten-free diet.

Nutritional Value of Brown Rice

A cup (8 ounces) of cooked brown rice contains about 216 calories, 44.8 grams of carbohydrates, 5 grams of protein, 1.8 grams of fat, 3.5 grams of fibre, 1.8 milligrams manganese (88%), 19.1 micrograms of selenium (27%), 83.9 milligrams of magnesium (21%), 162 milligrams of phosphorus (16%), 3 milligrams of niacin (15%), 0.3 milligram of vitamin B6 (14%), 0.2 milligram of thiamine (12%), 0.2 milligram of copper (10%), 1.2 milligrams of zinc (8%), 0.6 milligrams of pantothenic acid (6%), 0.8 milligram of iron (5%), 7.9 micrograms foliate (2%), 19.5 milligrams of calcium (2%), 83.9 milligrams of potassium (2%).

Health Benefits of Brown Rice

Mentioned below are the best health benefits of Brown Rice
Health Benefits of Brown Rice

Helps in Diabetes Control

Brown rice is beneficial for diabetic and hyperglycemic individuals. It has a low glycemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body. A comparative study conducted in this regard has revealed that it is rich in phytic acid, fibre and essential polyphenols. It is a complex carbohydrate which helps in slower release of sugars as compared to white rice.

Rich in Antioxidants

Brown rice is rich in powerful antioxidants which extend their protection against the damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase which protects the cells from oxidation damage during energy production. A comparative study involving white and brown rice has suggested that brown rice exhibits superior radical scavenging activity and aids in the prevention of various oxidation-mediated diseases such as coronary heart diseases.

Helps in preventing obesity

Brown rice is instrumental in seeking weight control for the people combating with obesity. It contains manganese which helps to synthesize the body fats. A research study conducted in this regard has revealed that consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and body fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme and helps elevate the levels of HDL cholesterol in the obese individuals.

Helps in preventing Alzheimer’s Disease

Germinated brown rice helps in the prevention of neurodegenerative complications such as Alzheimer’s disease attributing to the abundance of gama-aminobutyric acid. Sprouted brown rice contains healthful components which helps in the inhibition of harmful enzyme called prolyl-endopeptidase which is associated with Alzheimer’s disease. It is also beneficial for other cerebral-related disorders such as dementia and amnesia.

Lowers Stress in Lactating Women

Sprouted brown rice is beneficial for the mental health of the lactating mothers. An investigative study has shown positive results in the nursing women with respect to reduction in mood disturbances, stages of depression and fatigue. It has also suggested that consumption of brown rice during lactation enhances body’s ability to resist stress and improves overall immune defence.

Helps in improving digestive health

Brown rice is a healthful staple which can be added to the daily diet for keeping the digestive system healthy. Fibre present in it helps regulate the bowel function and keeps a fuller feeling. A comparative study investigating the effects of white rice and brown rice during gastric digestion has made it qualitatively evident that the bran layer on brown rice prevents the absorption of acid and humidity resulting in better texture retention. Fibre content also brings relief from other troubling conditions such as constipation and colitis.

Helps to boost heart health

Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps reduce the blockage of arteries due to plaque build-up. This protective action is contributory in the reducing the risk of cardiac disorders such as high hypertension and vascular diseases. Studies conducted in this regard have suggested that the tissue surrounding the grain of brown rice contains a healthful component which acts against the endocrine protein angiotensin II, implicated in the development of high blood pressure and atherosclerosis or hardening of arteries.

Controls cholesterol levels

Brown rice is a healthy option for maintaining healthy levels of cholesterol attributing to the presence of naturally occurring oils. An investigative study has revealed that it possesses hypocholesterolemic qualities that regulate cholesterol catabolism. It contains beneficial nutrients that help in lipid and glucose metabolism. Another study conducted has revealed that consumption of brown rice has shown significant improvement in the serum and HDL cholesterol concentrations in the subjects with chronic ethanol abuse. It has also suggested germinated brown rice extract helps in preventing the rise in the liver triglycerides due to excessive alcohol intake attributing to the presence of gamma-aminobutyric acid.

Helps to boosts nervous system

Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain attributing to the presence of vitamin B and essential minerals such as manganese. Magnesium present in it balances the activity of calcium in the body and helps in the regulation of nerves and muscle tone. It prevents the sudden surge of calcium into the nerve cells and activation of nerve. This aid in keeping the nerves and muscles relaxed and prevent excessive contraction. Vitamin E present in it also plays a vital role in preventing various brain diseases caused due to oxidative damage.

Anti-depressant Properties

Germinated brown rice possesses anti-depressant qualities and helps in combating anxiety related disorders. An investigative study has suggested that germinated brown rice contains essential amino acids such as glutamine, glycerine and GABA. These inhibitory neurotransmitters facilitate reduction in the allowance of messages associated with anxiety, depression and stress in the brain resulting in a relaxed state of well-being.

Helps in relieving insomnia

Brown rice is helpful in the treatment of insomnia. It is a natural source of sleep hormone melatonin. It enhances the quality of sleep by relaxing the nerves and increasing the sleep cycle.

Helps in improving bone health

Brown rice is helpful in the maintenance of healthy bones. It is rich in magnesium which along with calcium provides the bones their physical structure. Magnesium-rich brown rice prevents bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.

Uses of Brown Rice

Rice is a staple food ingredient not just in Asia but over a wide range of population across the world. Brown rice is available in many forms such as long grains which are perfect for cooking stir fried, salads or pilafs, short grains which has a soft and sticky texture perfect for molds or puddings. Sweet brown rice can serve deliciously for desserts. Brown rice syrup is considered as a healthful sweetener attributing to the presence of nutrients in the brown rice. It gives a sweet, nutty, buttery flavor to baked goods and hot drinks.

Side-Effects & Allergies of Brown Rice

Brown rice is safe for most people when consumed in amounts commonly found in foods. Brown rice is by and large hypoallergenic and does not include any considerable quantities of worrying elements such as purines or oxalates. The hypoallergenic or low-allergy character of whole grain, organic brown rice makes it a grain substitute generally suggested by healthcare practitioners.

Cultivation of Brown Rice

Brown rice is an ancient food and it is believed to have been first cultivated in China around 6,000 years ago, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools dating back about 9,000 years.

For the majority of its long history, brown rice was a staple only in Asia. Not until Arab travellers introduced brown rice into ancient Greece, and Alexander the Great brought it to India, did brown rice find its way to other corners of the world. Subsequently, the Moors brought brown rice to Spain in the 8th century during their conquests, while the Crusaders were responsible for bringing brown rice to France. Brown rice was introduced into South America in the 17th century by the Spanish during their colonization of this continent.

The majority of the world's brown rice is grown in Asia, where it plays an incredibly important role in their food culture. Thailand, Vietnam and China are the three largest exporters of rice.

Popular Questions & Answers

What are the benefits of brown rice in terms of diabetes, high blood pressure and obesity and which is the best cooking oil for reducing cholesterol level.

DHMS (Hons.)
Homeopath, Patna
Hello, * Brown rice has less calorie, being beneficial,digestible for Diabetes,cholesterol and obesity in comparison to normal rice It is more nutritious than white rice, containing Carbohydrate,minerals, vitamin, protein. U can use Olive -oil for cooking. Take, care.
1 person found this helpful

Hello sir, Please suggest me some good food or any soup which I can eat or drink in night.

MSc
Dietitian/Nutritionist, Lucknow
Hi, Thank you for your query. We will be happy to help you. For dinner you can have: Soups: Lentil soup, mix veg soup, tomato and spinach soup, broccoli soup. You can accompany it with a salad. Brown rice: You can also have a brown rice recipe for dinner. Oatmeal: This can also be had for dinner. Steamed vegetables: This is also a good option for dinner. We are here to guide you. For a detailed and customized diet plan, feel free to leave a message. Eat healthy, stay healthy Regards.
1 person found this helpful

Please tell me medicine to increase sex stamina and increase penis size with no side effects.

International Academy of Classical Homeopathy, BHMS
Homeopath, Pune
Banana Peanut Butter Beetroot Juice Red Grapes Coffee Beans Citrus Fruits Brown Rice Maca Dry Fruits Pumpkin Peanuts garlic

What is the perfect diet plan to breakfast, lunch and dinner for healthy body in which our all parts of body remains fit. please explain briefly because I am conscious for health and we can seen that in today scenario every people affected by diseases. please tell me.

"N.D/N.M.D"
Alternative Medicine Specialist, Delhi
Early Morning Lukewarm Water with Lemon 1 glass0Tea without Sugar + 2 Biscuits Breakfast 1/2 cup Paneer or boiled egg, Brown Bread or Upma 1 plate + Milk 1 cup/ poha or cereal Mid-Morning 1 Banana/1/2 cup Melon Lunch Brown Rice 1 cup (195 gm)  or steamed rice + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl Dinner 2 Rotis + any Vegetable 1 bowl + Salad 1 bowl.
3 people found this helpful

Popular Health Tips

HEALTH BENEFITS OF BROWN RICE

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
HEALTH BENEFITS OF BROWN RICE

HEALTH BENEFITS OF BROWN RICE

1.Help to reduce diabetes.

2.Maintain a healthy level of cholesterol.

3.Help in the prevention of various types of cancer.

4.Rich in antidepressant properties.

5.Help to control weight.

6.Boost immune system and healthy bones.

7.Helps in smooth functioning of brain and nervous system.

D ( Diabetology), AFIH, DNB (F.MEDICINE), MBBS
General Physician, Pune
Rice is one of the most important staples in india. It was first mentioned in yajur veda and more than 200, 000 varieties of rice are available in india today. Different rice varieties may have different morphological features, cooking, eating, and product-making characteristics. Rice varieties may be broadly classified based on their size, shape, waxy or non-waxy (based on the nature of starch), aromatic (eg. Basmati, jeerakasambha) or non-aromatic (ponni; sonamasuri), red or black rice (based on color) etc, there are different forms of rice, namely brown rice (unpolished rice), hand pounded rice (minimally polished rice), raw (non-parboiled) white rice (fully polished rice), parboiled white rice, quick cooking rice (instant rice) etc, depending on the processing it has undergone. Brown rice is a whole grain which retains 100% of its bran, germ. Brown rice is prepared from paddy (either raw or parboiled paddy of any rice variety) and only the outer husk is removed. Hence it contains all its botanical components and the nutrients provided by them too. The outer layers (bran) and the germ or embryo of brown rice are rich in protein, fat, dietary fibre, vitamins and minerals, whereas the inner portion of the rice grain (endosperm) is rich in starch.

During the process of milling, the paddy is dehusked and the outer layers of the brown rice (bran) and germ are stripped off approximately to an extent of 7-10% leaving behind mainly the starchy inner portion. Generally fully polished rice (white rice) is preferred for its superior appearance, taste, flavor, aroma and textural characteristics. The rice what is being currently served on our plates is the dietary fibre depleted white rice either parboiled or non-parboiled (hence called refined grain) which is highly starchy in nature.

During ancient period, hand pounded rice (not a 100% brown rice) was consumed and today due to the advancements in milling technology (to reduce the loss due to breakage of grains in the traditional handpounding process), the hand pounding practice has vanished and is replaced by modern rice milling machinery which delivers higher yield of polished rice (either raw or parboiled). In the traditional manual practice of hand pounding, the paddy was pounded using a pounder in a stone mortar, which was then winnowed to remove the husk and minimal amounts of bran to yield hand pounded rice and thus minimal degree of polishing. This rice is also nutritionally superior compared to fully polished rice that is being currently consumed. However, brown rice contains the highest nutrients compared to both hand pounded and white rice.


A study has shown a strong association between refined grain (polished rice or white rice) consumption and the metabolic syndrome (clustering of metabolic abnormalities including glucose intolerance, central obesity, dyslipidemia and hypertension), and diabetes risk in urban adult south indian population. The study also reported that almost half of the (50%) of the daily calories in our population were derived from refined grains predominantly polished white rice (on an average the intake was around 250 g of polished rice (uncooked) per day).


Many studies from the western countries have shown risk reduction of obesity, metabolic syndrome and diabetes with consumption of whole grains such as brown rice. However, such a study had not been possible in india due to difficulty in obtaining genuine brown rice in the market. Of late brown rice is gaining importance due to increased awareness on the health benefits of wholegrain consumption and lots of products with labels of ?brown rice?, ?hand pounded rice? are being marketed widely. The nutrition and ingredient labels are often overlooked by the consumers. There are lots of rice samples with brown color being marketed under the label claims of ?brown rice?. All the rice that appears brown in color need not be a genuine ?brown rice?. Nutritionally, brown rice is a healthier option to white rice, as it contains higher levels of dietary fibre, vitamins, minerals and other health beneficial phytonutrients. Polishing decreases these health beneficial nutrients, and increases the rate (speed) of digestion and hence quickly raises the blood glucose (so a high glycemic index food). A study from our centre has indicated that with progressive polishing of brown rice, the dietary fibre content decreased and the available carbohydrate (the carbohydrates which are available for metabolism) content increased. With polishing, the decrease in the levels of proteins, fat, minerals, ?-oryzanol, polyphenols and vitamin e was also observed. Thus the process of polishing not only decreases the dietary fibre content but also the other health beneficial nutrients of rice. Such a polished rice choice being a high gi food and when consumed as a staple (consumed in all meals and in greater quantity) could further increase the glycemic load (gl) of the diets which are known to increase the insulin demand and elicit higher glycemic and insulinemic responses triggering the risk for type 2 diabetes and obesity.


Recently, a market survey was conducted in the different parts of chennai in shops, kiosks and super markets regarding the availability of brown rice. Rice samples with label claims of ?brown rice?, ?hand pounded rice? were collected and examined. To our surprise some retailers were selling parboiled polished red rice (kerala rice) [picture 1] as brown rice. It is important for the consumers to know the characteristics of brown rice to make a judicious choice in the market.

Brown rice appears brown, glossy and smooth with intact bran and the germ . In contrast the polished white rice is whiter and is devoid of the bran and germ.

The department of foods, nutrition and dietetics research at madras diabetes research foundation, chennai prepared brown rice (0% polish), minimally polished rice (2.3% polish) and white rice (9.7% polish) from parboiled bpt (baptla variety) paddy and their gi was tested. Brown rice showed the least gi compared to the other two rice samples. Moreover brown rice based traditional south indian preparations (idli, dosa, upma, sambhar rice etc,) exhibited a lower gi compared to the corresponding white rice based preparations. In addition, our studies with 24 hr glucose monitoring system have also shown significant improvement in the 24 h glucose response of brown rice compared to minimally polished and white rice based diet in overweight adults.

Further, evaluation of the commonly consumed indian rice varieties namely; sonamassuri, surtikolam and ponni for gi revealed all of these to be high gi category rice. Hence it is prudent to replace white rice with brown rice and also to lay down stringent food regulations for the label claims for marketing of brown rice in the country. Awareness of the morphological features of brown rice and the health benefits of brown rice will be helpful in popularization of brown rice among the rice eating population of india.
33 people found this helpful

Health Tip

BSc - Food & Applied Nutrition, MSc - Food & Applied Nutrition
Dietitian/Nutritionist, Faridabad
Health Tip

MONDAY MOTIVATION:

WholeGrains are those in which the nutrients remain intact. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.

RefinedGrains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too.

 

BENEFITS OF HAVING WHOLE GRAINS:

 

  • They are high in fibre, so help in digestion.
  • They help to lower the cholestrol
  • They lower blood pressure
  • They help to control to weight
  • They will provide more satiety
  • Help to regulate blood sugar
  • They are rich in vitamins and minerals

 

1 person found this helpful

Digestive Health - 10 Things That Can Help You Manage It!

DNB Gastroenterology, Consulatant Gastroenterologist, Chief gastroenterologist
Gastroenterologist, Nashik
Digestive Health - 10 Things That Can Help You Manage It!

The food you eat plays an important role in your gastrointestinal health. Some foods can be difficult to digest and lead to bloating and heartburn while others increase the healthy bacteria in your gut and make digestion easier. 

Here are ten things you should include in your diet for a healthy digestive system:

  1. Bananas: Bananas help regulate bowel movements and help bind food waste together thus helping with irritable bowel syndrome and diarrhea. They also help restore the electrolyte and potassium balance in the stomach.
  2. Oats: Oats are rich in fiber and low in calories. It is also a rich source of phosphorus, vitamin E and Zinc. Oats helps with the proper functioning of the digestive system and the extraction of waste.
  3. Curd: Curd rice is the most well known home remedy for an upset stomach. Curd is a rich source of probiotics that helps restore the balance of healthy gut bacteria and eases digestion.
  4. Coconut oil: Coconut oil is an excellent substitute for normal cooking oil or butter. Coconut oil has antimicrobial properties and fatty acids that ease the digestive system and boost immunity and energy levels.
  5. Lentils: Lentils are rich in prebiotics and fiber. These prebiotics promote the growth of healthy gut bacteria and prevent harmful bacteria from causing stomach infections.
  6. Ginger: Herbs and spices are very helpful with digestion. Amongst these, ginger is foremost. It can be used to treat a number of stomach infections such as bloating, nausea and diarrhea. Ginger also helps speed up the movement of food from the stomach to the intestines. 
  7. Vegetables: Vegetables are rich in fiber and probiotics. While beetroots help relieve constipation, sweet potatoes help treat ulcers and bowel problems. Other vegetables that aid digestion include cucumbers, tomatoes and carrots.
  8. Brown rice: A certain amount of carbohydrates are essential for a well balanced diet. Brown rice has a high calorific value but is less fattening. Brown rice helps food move smoothly through the digestive system and hence promotes regularity.
  9. Peppermint: Peppermint helps ease indigestion and symptoms of irritable bowel syndrome. Peppermint can be had on its own as a flavoring agent in salads and on fruits or taken as a supplement.
  10. Water: Water is crucial to healthy digestion. It helps smooth the movement of food through the digestive system and out of the bowels. Inadequate water is one of the most common causes of constipation. Ideally, you should have a minimum of 8 to 10 glasses of water a day.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2192 people found this helpful

Homeopathy And Eczema

BHMS
Homeopath, Delhi
ECZEMA OR DERMATITIS [ECZEMA]

It is a chronic inflammatory condition of the skin causing a distinctive pattern of symptoms such as itching, scaling, thickening of skin and discoloration of skin.
 
CAUSES:
• Heredity.
• Can be associated with asthma.
• Allergic – dust mites, detergents, rubber, nickel plated jewellery.
Stress – physical or emotional.
• In babies diaper rash or napkin eczema is possible.
 
SIGN AND SYMPTOMS:
• Intense itching.
• Dry thickened skin usually on wrists, face, knees, and elbows.
• Small eruptions and blisters that may ooze fluid.
• Occasional redness and scaling.
• Rash.
• Dry leathery skin areas.
• Skin is abnormally dark or light in color than the normal skin.
• Raw areas of the skin from scratching.
 
DIETARY MANAGEMENT:
• Do not scratch especially with long nails. It may lead to secondary infection.
• Avoid foods you are allergic to.
• Avoid nickel plated jewellery, cosmetics, and other articles that give you skin complaints.
• Do not self medicate.
 
DO:
• You can apply non-medicated ointments like petroleum jelly to soothe the irritation.
Yoga will help to relax and de-stress yourself.
• When washing or bathing, use less soap than usual. After bathing, apply lubricating cream on the skin while it is damp.
• Avoid eggs, fish, peanuts and soy.
• Avoid dairy products, sugar, white flour, fried foods and processed foods.
• Avoid the excess fat from meat – buy lean and preferably organic.
• Avoid sugar, gluten (wheat, barley, rye and oats) and raw eggs.
• Avoid soft drinks and oranges (if allergic to oranges).
 
CONSUME:
• Drink plenty of water.
• Consume lots of fresh and raw fruits and vegetables.
• Eat healthy diet, including five portions of vegetables per day, brown rice, millet, oily fish and a little fruit (no oranges).
• Consume diet rich in vitamin A and zinc, helps in regeneration of the skin.
• Diet rich in vitamin A:
– Liver oils of fish, egg, milk and milk products,
– Yellow orange colored fruits and vegetables; green leafy vegetables are good source of - carotene.
• Foods rich in zinc:
– Shellfish, beef and other red meats, eggs and seafood, nuts, sea plants especially Japanese sea plants.
• Increase intake of vitamin C, it helps maintain healthy skin:
– Milk and milk products, citrus fruits, green vegetables
– Fruits and vegetables when fresh have maximum of vitamin C.
• Have coriander leaves frequently, its high in vitamin C and helps to maintain healthy skin.
• You can have 3-4 strands of saffron in milk, it is beneficial for skin.
• Basil leaves (tulsi) are said to be helpful in skin ailments, eat 3-4 fresh leaves daily.
• Breast feed your child; breast milk increases the immunity of your child and helps preventing eczema in future.
 
CONSULT PHYSICIAN:
• In case of prolonged duration or change in rash pattern take physicians opinion immediately.
• If symptoms get worse or if you see any Signs of infection (fever, redness of the affected area, pain) occur, see your physician immediately.

Table of Content

Brown Rice
Nutritional Value of Brown Rice
Health Benefits of Brown Rice
Helps in Diabetes Control
Rich in Antioxidants
Helps in preventing obesity
Helps in preventing Alzheimer’s Disease
Lowers Stress in Lactating Women
Helps in improving digestive health
Helps to boost heart health
Controls cholesterol levels
Helps to boosts nervous system
Anti-depressant Properties
Helps in relieving insomnia
Helps in improving bone health
Uses of Brown Rice
Side-Effects & Allergies of Brown Rice
Cultivation of Brown Rice