Brown rice, a whole grain less processed than white rice, retains its bran and germ, offering a rich source of vitamins, minerals, and antioxidants. It’s notable for its high manganese content, essential for many bodily functions, and provides a good amount of dietary fiber, contributing to weight management, heart health, and diabetes control. Brown rice’s low glycemic index and absence of gluten make it a versatile, nutritious option for various diets, enhancing overall health when included in meals across the day.
| Nutrient | Amount per Cup (Cooked Long-Grain Brown Rice) |
|---|---|
| Calories | 248 |
| Carbs | 52 grams |
| Fiber | 3.2 grams |
| Fat | 2 grams |
| Protein | 5.5 grams |
| Thiamin (B1) | 30% of the DV |
| Niacin (B3) | 32% of the DV |
| Pyridoxine (B6) | 15% of the DV |
| Pantothenic acid (B5) | 15% of the DV |
| Iron | 6% of the DV |
| Magnesium | 19% of the DV |
| Phosphorus | 17% of the DV |
| Zinc | 13% of the DV |
| Copper | 24% of the DV |
| Manganese | 86% of the DV |
| Selenium | 21% of the DV |
(Note: DV stands for Daily Value)
Brown rice boasts an exceptionally high content of manganese, a mineral often overlooked but crucial for numerous bodily functions. Manganese plays a pivotal role in bone development, wound healing, muscle contraction metabolism, nerve function, and blood sugar regulation (3Trusted Source).
Manganese deficiency has been associated with increased risks of developing metabolic syndrome, bone demineralization, impaired growth, and low fertility (4Trusted Source, 5Trusted Source).
Remarkably, just a single cup of rice satisfies nearly all your daily requirements for this essential nutrient.
Beyond its rich vitamin and mineral profile, brown rice is also abundant in potent plant compounds, further enhancing its nutritional value.
In a previous study, 40 overweight women were observed, consuming 2/3 cup (150 grams) of brown rice daily for six weeks. Surprisingly, these individuals exhibited significant reductions in both body weight and waist circumference when compared to their counterparts consuming an equivalent amount of white rice.
Furthermore, those who incorporated brown rice into their diet experienced notable decreases in blood pressure levels and CRP, an inflammation marker within the body (14Trusted Source).
Undoubtedly, brown rice stands out as a heart-healthy dietary choice. Abundant in fiber and beneficial compounds, it holds promise in reducing the risk of heart disease.
Similarly, a comprehensive review of 45 studies revealed that individuals with the highest intake of whole grains, including brown rice, experienced a remarkable 21% lower risk of coronary heart disease compared to those consuming the least whole grains (16Trusted Source).
Furthermore, apart from its fiber content, brown rice harbors lignans, compounds known to mitigate risk factors associated with heart disease.
Diets rich in lignan-containing foods, such as whole grains, flax seeds, sesame seeds, and nuts, have been linked to reduced cholesterol levels, lower blood pressure, and improved artery flexibility (17Trusted Source).
Moreover, brown rice boasts significant levels of magnesium, a mineral renowned for its pivotal role in maintaining heart health. A comprehensive analysis of 40 studies unveiled that augmenting dietary magnesium intake correlated with a noteworthy 7–22% decrease in the risk of stroke, heart failure, and overall mortality (18Trusted Source).
Additionally, another meticulous review encompassing nine studies demonstrated that each 100 mg/day increase in dietary magnesium led to a remarkable 24–25% decline in heart disease-related mortality among women (19Trusted Source).