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Brown Rice Nutrition Facts – Health Benefits of Brown Rice

By Rob Poulos...

Brown is the new white; at least it is when it comes to rice. Whether you enjoy stir-fry, sushi or jambalaya, brown rice is a healthy alternative to traditional refined rice.

Brown rice nutrition facts are more than friendly to anyone looking to eat less and burn more fat in the process. Keep reading to find out the health benefits of brown rice, in addition to its fat burning properties.

About Brown Rice

There are plenty of reasons to add brown rice to your diet, among which that a ½ cup serving has just 108 calories. But that’s not all that brown rice nutrition has to offer.

One cup of brown rice has just 2 grams of fat, including omegas-3 and 6 fatty acids. Brown rice also has no cholesterol and just 10mg of sodium so you can be sure you’re getting nothing but nutrients with every spoonful.

What you will get with a cup of brown rice is plenty of energy from a healthy carbohydrate count and 5 grams of protein. You fat burning will get a boost thanks to the 14% of fiber. Throw in just 1 gram of sugar and you can start to see why people are talking about the nutritional benefits of brown rice!

You’ll get quite a few vitamins too, by adding brown rice to your diet, including vitamins K and B6, thiamin, niacin, choline and pantothenic acid. The vitamins are just the tip of the iceberg because you can get plenty of essential minerals too.

You’ll get a healthy helping of calcium, iron, magnesium, phosphorus, potassium, manganese and selenium with every cup of brown rice you consume. These vitamins and minerals found in brown rice provide you with many health benefits.

Let’s get to them now.

Health Benefits of Brown Rice

The reason brown rice has many more nutrients than regular white rice is due to the fact that brown rice has only the outer layer, called the hull, removed while white rice has been refined for convenience with several layers—therefore nutrients, removed.

Next time you start feeling sluggish, reach for brown rice as a source of energy. Brown rice has more than 80% of your daily value of manganese, which gives you energy from both carbs and protein. Manganese also helps synthesize fatty acids, which keeps your nervous system in working order.

The fiber in brown rice produces the best health benefit of all; fat burning! In addition to requiring more of your body to break it down, the fiber in brown rice helps satisfy your appetite and therefore decreasing your chances of overeating. That is the equation for fat loss; eat less and burn more!

The fiber and selenium found in brown rice can also reduce your risk of many types of cancer, which I’d say is a health benefit we could all use. Finally, oils found in brown rice can help lower cholesterol, which according to research, we eat too much of already.

Now let’s see how we can incorporate the health benefits of brown rice into our diets!

Add Brown Rice to Your Diet

The first thing you should do, if you consider yourself a carb-aholic, is look for brown versions of your favorite grains. Popular styles such as basmati, jasmine and sushi rice all come in brown variations.

  • Add coconut milk, nutmeg, honey and golden raisins to brown rice for a fat burning rice pudding.
  • Cut down on meat by combining your favorite beans with brown rice for a fiber and protein filled meal for fat loss.
  • Have a vegetarian night by tossing Pinenuts, raisins and scallions with a cup of rice. Tons of nutrients without a lot of fuss.

See how easy it is to enjoy the health benefits of brown rice? Fat burning foods aren’t difficult to find or incorporate into your diet, after all!

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9 Comments Add yours

  1. James

    Awesome. Is th@ the same as par-broiled ? In ref to Uncle Bens brand of rice.

  2. julie

    will brown rice be fattening if eaten with chicken?

    • Rob Poulos

      Hey Julie, not necessarily… one portion of brown rice (about the size of your clenched fist) with a good protein source is great… add some veggies and you’ve got a great fat burning meal!

    • jboyfresh

      not at all! chicken(only if baked or broiled or grilled) is very healthy cuz it is very lean and produces a handfull of protein for ur diet and is very very low!! IN FAT!

  3. gmatolayla

    is Instand Brown rice just healthy as long cooking?

  4. Vanilla

    Can diabetic eat brown rice?

  5. sumbodyumayknow

    I am eating brown rice while tying this very message. I feel great knowing its very good for me.

  6. Jodi

    Use brown rice spring onion tuna cherry tomato n avocado as a meal

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