Whole grain rice is a whole grain, which means it contains three parts of the grain: the fiber-rich bran, the nutritious germ, and the carbohydrate-rich endosperm.
All of this makes whole grain rice a valuable addition to a balanced diet because it offers nutrients and promotes overall health.
Dietitian Melissa Mitri revealed how regular consumption of brown rice can affect the body and noted that this type of rice may not be for everyone.
“Some people with a severe gluten allergy need to be careful about how much they eat,” she points out.
“Compared to white rice, brown rice has more fiber, a nutrient that most people don’t get enough of,” Mitri asserts.
One cup of brown rice contains about three grams of fiber, compared to 0.5 to one gram of fiber per cup of white rice. This amount can help increase fiber intake by eating fruits, vegetables, and other whole grains.
The dietician points out that “consuming more fiber is associated with healthy digestion, weight regulation, improved blood sugar control, cholesterol reduction, cancer prevention, and more.”
Replacing white with whole grain rice is an easy way to increase your daily fiber intake.
Brown rice is rich in antioxidants, powerful compounds that protect cells from damage and can support healthy aging.
“These antioxidants help the body defend against unwanted toxins and reduce the risk of oxidative stress,” Mitri points out.
She adds that eating whole grains, such as brown rice, quinoa, oats and whole grain bread, can help you get a range of antioxidants for optimal health.
A 2021 study found that people who ate more whole grains, such as brown rice, weighed less than those who ate less.
“Because brown rice is a whole grain, it is nutritious and high in fiber and can keep you full for hours. “Eating brown rice can help you stay in a calorie deficit if you’re losing weight,” she explains.
Brown rice contains “fiber that slows the release of sugar into the blood and reduces the amount of total carbohydrates that are absorbed. This can lead to fewer blood sugar spikes and better overall management of sugar levels.
“Replacing refined carbohydrates like white rice and pasta with brown rice can help if you’re trying to better control your blood sugar,” the dietitian points out.
You may have an allergic reaction if you have celiac disease
Those with celiac disease may have trouble digesting brown rice.
“Although brown rice is gluten-free, it contains orsenin, the plant protein component of gluten. “People with celiac disease will rarely have an allergic reaction, but there is still some risk,” she explains.
Side effects are gastrointestinal discomfort, joint pain or skin rash.