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Brown Rice

Brown Rice — Nutrients, Health Benefits, and Shopping Tips

Brown rice photo

Listonic Team

September 4, 2024

A staple in healthy eating, brown rice offers more nutrients than white rice due to its whole grain status. Explore how to select the best brown rice, the advantages of incorporating it into your meals, and effective methods for storing it to preserve its nutritional value.

Nutrients

Check the detailed nutritional values of brown rice, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 111 kcal

Nutrients per: 100 g% Daily Value*
Carbs23 g8.36%
Fiber2 g7.14%
Sugars0 g-
Glycemic Index50 -
Protein3 g6%
Sodium5 mg0.22%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Brown rice retains most of its nutrients which include fiber (bran), potassium, phosphorus, and trace minerals.

Encyclopedia of Foods. A Guide to Healthy Nutrition

Among other things, here's what makes brown rice stand out:

50

🟢 Low Glycemic Index

1 g

🥕 Low Fat Content

Key takeaways

😋
Brown rice retains its nutrient-rich bran and germ layer that white rice lacks.
📦
Store uncooked brown rice in an airtight container in a cool, dry place for up to six months. For longer storage, refrigerate or freeze it to maintain freshness. Cooked brown rice should be refrigerated in an airtight container and used within three to five days.

Health benefits

Learn how brown rice can play a vital role in your diet, enhancing your nutritional intake and promoting overall wellness.
  • High in fiber, which aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
  • Rich in essential vitamins and minerals such as magnesium, phosphorus, selenium, and B vitamins, which support energy metabolism and overall health.
  • Provides sustained energy from its complex carbohydrates, making it a great source of long-lasting energy.
  • Supports heart health by helping to reduce cholesterol levels and lower the risk of heart disease.

Health risks

Learn about the possible health risks and concerns associated with brown rice.
  • Arsenic content as brown rice can contain higher levels of arsenic compared to white rice, which can pose long-term health risks with excessive consumption.
  • Phytic acid content which can inhibit the absorption of certain minerals, potentially leading to deficiencies if brown rice is a large part of the diet.
  • Digestive discomfort such as bloating or gas due to its high fiber content, especially for those not accustomed to a high-fiber diet.
  • Potential for pesticide residue on conventionally grown rice, which can pose health risks over time if not properly washed or sourced.
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How to choose brown rice

Brown rice should appear clean and uniform in size and color, with a subtle, nutty fragrance signaling freshness. Ensure the rice is free from any dust or debris.

Avoid brown rice that smells musty or shows signs of moisture, which can lead to spoilage and affect cooking results. Also, be wary of packages that are torn or damaged, as they can compromise the rice's quality.

How to choose brown rice

How to store brown rice

Brown rice should be stored in an airtight container in a cool, dry place. A pantry or kitchen cabinet is ideal to protect it from moisture and pests. Properly stored, brown rice can last up to six months.

Moisture and heat can cause brown rice to spoil, so these conditions should be avoided. Storing it near strong-smelling foods is not advisable, as rice can absorb odors. Regularly checking for pests helps maintain the rice's quality and safety.

✅ Extra Tip

To help keep brown rice fresh and deter pests, you can add a bay leaf to the storage container; this natural repellent helps protect the rice without affecting its flavor.

How long does it last?

Brown rice can last for 6 months when stored in an airtight container in a cool, dark place. If refrigerated or frozen, it can last up to 12 months. Proper storage is essential to prevent it from becoming rancid.

What to do with leftovers?

Leftover brown rice can be used in a variety of dishes. Turn it into fried rice by stir-frying with vegetables, eggs, and your choice of protein. Brown rice is also great in rice salads, where it pairs well with fresh vegetables, herbs, and a tangy dressing.

Use brown rice as a base for grain bowls, topped with meats, beans, and vegetables. It can also be added to soups for extra bulk and nutrition, or mixed into a casserole with cheese and vegetables. If you have a lot of leftover rice, consider making a batch of rice pudding by cooking it with milk, sugar, and spices until creamy. Brown rice can also be used in stuffed peppers or baked into a savory rice and cheese bake for a comforting meal.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How brown rice supports specific health conditions

Brown rice is a whole grain that supports heart health by lowering cholesterol levels and reducing the risk of heart disease. Its high fiber content promotes digestive health by aiding in regular bowel movements and preventing constipation. Brown rice also provides a slow release of energy, supporting blood sugar control and making it an excellent option for individuals with diabetes. Its magnesium content contributes to bone health and muscle function.

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