Should brown rice be on your shopping list? Here are the opinions of the experts.
Rice is one of the world's most popular and versatile grains, and it's a staple food. While saying yes to rice is a simple decision, deciding whether to use white or brown rice is more complicated. When you consume white rice, the husk, germ, and bran have been removed from the grain. When you consume brown rice, you're consuming the grain in its most complete and whole form.
Brown rice is ultimately better for your overall health due to the processing. But what are the advantages of brown rice over white rice? We spoke with two expert dietitians to learn more about how brown rice might affect your health in unique ways.
1. You will get beneficial nutrients.
Rice is packed with essential nutrients, vitamins, and minerals despite its negative reputation.
"Brown rice is nutritious. It offers minerals like fiber and magnesium that are good for your heart and may help you avoid heart disease, "says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim. "The fiber in brown rice is also beneficial to your digestive system since it can help avoid constipation and keep your intestines regular."
2. It may help with weight loss.
Many individuals believe that if they want to shed or maintain their weight, they must altogether avoid grains. Brown rice, on the other hand, can be a beneficial addition to your healthy eating regimen.
"Despite being a starch, brown rice can help you lose weight if you keep your portion sizes in mind. Fiber might make you feel satisfied and prevent you from being hungry. I recommend substituting brown rice for white rice to lose weight and feel happy, "Young agrees.
3. After eating, you feel more fulfilled.
While many other carbs can make you feel hungry after eating them, brown rice can help you stay full and content.
"Per cup of brown rice, there are 3.5 grams of fiber and 5 grams of protein! Both inhibit digestion, allowing you to feel full earlier and for longer after you eat. When combined with protein and fiber vegetables, Brown rice can help you feel satisfied after you eat. "says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook.
4. You'll get 88% of your manganese requirements met.
Manganese isn't often discussed, but it's an essential mineral for your body. Manganese can be found in legumes, leafy greens, nuts, and whole grains such as brown rice.
"Manganese is essential for various bodily activities,
including bone growth, wound healing, muscular contraction metabolism, neuron
function, and blood sugar regulation," adds Goodson.