Brown rice is the healthiest source of vitamins and proteins; its outer layer is full of these nutrients; that is removed to get white rice.
In this article, we will discuss one of the best whole grains, brown rice that is a natural source of protein and offers you many health benefits.
Nutrients in Brown Rice
Brown rice is a healthy whole grain, contains all nutrients that you need to maintain a good health level and gain better mental health.
Brown rice contains vitamins, fibers, proteins, carbs, iron, thiamin, pyridoxine (B6), zinc, coppers, manganese, and magnesium.
All these nutrients are best for your mental and physical health; lower the risks of all health issues. You can add brown rice to your meal plans to reduce diabetes and heart problems; maintain heart health.
Protein Contents in Brown Rice
Brown rice is a natural source of fiber contents and proteins. Your body needs protein to maintain a good health state, production of hormones, and growth of body muscles. The protein contents in brown rice are very high, which meets your all needs of proteins naturally.
For example, Brown rice meets about 10% protein needs of a female and 9% proteins needs of a male. The protein contents in 1 cup of brown rice are about 4.5 grams, which means 100 grams of brown rice contains about 7.5 grams of proteins.
How to add Brown Rice to Your Meals?
Brown rice is one of the best whole grains that meet your nutritional needs and maintain all body functions because it is a natural source of healthy proteins.
You can add brown rice to your meals instead of white rice in many ways to meet your protein needs.
Use brown rice in stir-fry vegetables instead of white rice that can give healthy calories.
You can add brown rice to your breakfast instead of oatmeal as a whole grain.
You can swap brown rice with pasta by adding it to your favorite soups and enjoy the best meal full of proteins.
Add brown rice to your favorite veggies and make a healthy toss recipe that meets your needs for proteins.
You can add brown rice to meat to make delicious and healthy recipes.
You can add red beans to brown rice to make a vegetarian recipe full of healthy nutrients.
5 Health Benefits of Brown Rice:
Brown rice is a natural source of dietary fibers that makes your heart health good and reduces the risks of other diseases.
It also has a healthy amount of minerals and vitamins that protect your bones, hair, skin, and other body organs. These nutrients keep your health level fit and help you to attain a better health state.
Here are some best health benefits of adding brown rice to your diet;
Brown Rice Improves your Heart Health:
Brown rice is a heart-healthy food that maintains your heart health and boosts its function to work correctly. Brown rice is a healthy source of fibers, and other compounds such as lignans, that are beneficial for your heart health. These nutrients, proteins, and fibers make our heart strong and reduce the risks of a heart attack.
This whole grain is full of all dietary fibers that lower the risks of cancer, respiratory diseases and boost our body functions. Lignans are the primary dietary fibers in rice that control your cholesterol level, lower blood pressure and reduce the chances of heart attacks. Brown rice also contains a healthy amount of magnesium, maintain your heart health and the factors that can cause heart diseases.
Brown Rice is better for Diabetic Patients.
Less carb ratio in your diet reduces the sugar level in your body and hence causes fewer chances of diabetes. Medical specialists suggest whole grains for diabetic patients; because the whole grains contain lower-carb ratios that are best for them.
For example, Brown rice is a good source of proteins and has low carbohydrates that control blood sugar and lowers the chances of diabetes. According to a medical study, people who suffer from diabetes type2 added brown rice to their diet plan reduce and found a significant decrease in their blood sugar level.
Brown Rice is good For Weight loss:
Swapping brown rice with other refined grains causes a significant loss in weight and helps you to reduce your body fat healthily. Other refined grains have high carbohydrates, such as white rice that cause an increase in your weight, while brown rice has proteins that help you in weight loss. Brown rice also helps to reduce belly fat and does not affect your physical health state; do not weaken your muscles.
Help in Digestion:
Brown rice is the best staple; you can add to your meals because they are easy to digest and keep you feeling full. Brown rice, as compared to white rice, is the best whole grain that improves your digestion and helps in weight loss by keeping you full for a long time.
Maintain your Bone Health:
Brown rice is full of dietary fibers, minerals, and vitamins that improve your bone health and make them stronger. These whole grains are a good source of iron, copper, zinc, and a rich source of magnesium that makes your bones strong and beneficial for arthritis.
The Bottom Line
All whole grains are good sources of natural dietary fibers that make your health better, physically and mentally.
For example, Brown rice is the best whole grain, contains all vitamins, fibers, proteins, and other nutrients that help you, maintain your heart health, maintain blood sugar level, and control your cholesterol levels.
Proteins are natural chains of amino acids; help in weight loss, growth of muscles, and nails.