Brown rice is a nutritious whole grain associated with a wide range of benefits, from better digestion to a lower risk of heart disease. This is because brown rice contains the bran, the germ and the endosperm. Fiber, essential amino acids and other essential nutrients can be found in these three components.

Science-based health benefits of brown rice

Low in calories but brimming with fiber, protein and other essential nutrients, brown rice makes for a valuable addition to a balanced diet. Check out some of the science-based benefits of eating brown rice:

1. Lowers risk of heart disease – Brown rice is rich in magnesium. This important mineral helps lower high blood pressure, which is a major risk factor for heart disease.
2. Lowers total cholesterol levels – Soluble fiber in whole-grain foods like brown rice can help prevent some cholesterol from being broken down and absorbed into the bloodstream. Over time, this could lead to lower levels of total cholesterol.
3. Fights oxidative stress – Brown rice contains powerful antioxidants, such as selenium and vitamin E that help protect cells from the damaging effects of oxidative stress. Oxidative stress has been associated with various chronic conditions.
4. Improves digestion – Thanks to its high fiber content, brown rice helps boost digestion. It also wards off digestive problems like constipation and bloating by promoting regular bowel movement.
5. Prevents weight gain – Brown rice is great for weight loss and weight management, again because of its high fiber content. Fiber keeps you satiated for long periods, making you less likely to snack.
6. Supports brain health – The antioxidants in brown rice can also help reduce your risk of developing brain diseases. One study found that brown rice helped protect the brain from oxidative stress, which is closely linked to Alzheimer’s and Parkinson’s disease.
7. Helps in managing diabetes – Brown rice has a low glycemic index, which means it is broken down more slowly and causes a gradual rise in blood sugar levels. As such, brown rice is ideal for diabetics.
8. Supports maternal health – Research suggests that eating brown rice during lactation supports the body’s ability to resist stress. Brown rice also helps strengthen the immune health of nursing women.
9. Maintains strong bones – Brown rice is naturally rich in calcium and magnesium, two key minerals involved in bone health.
10. Promotes restful sleep – Sleep deprivation can put you at risk of serious conditions like obesity and heart disease. Luckily, brown rice is rich in melatonin, the hormone that regulates your sleep.

Tomato rice bowl with favas and chickpeas

Fiber from brown rice, satiating protein from legumes and powerful antioxidants from tomatoes make this rice bowl ideal for a filling brunch or a light but well-rounded dinner. You can even serve this rice bowl as a side for savory meat dishes!

Ingredients for 4–6 servings:

• 2 ripe medium tomatoes, halved
• 1 cup brown rice, rinsed
• 1 cup water
• 3/4 cup frozen fava beans
• 3/4 cup plus 1 tablespoon olive oil
• 1/2 cup yellow onion, thinly sliced
• 1/3 cup finely chopped dill, plus more for garnish
• 3 tablespoons whole-milk yogurt, whisked
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1/2 teaspoon saffron
• Kosher salt

Preparation:

1. Using a box grater, grate the tomatoes cut-side down into a bowl. Discard the skins.
2. In a medium pot, combine the tomato pulp, water, tomato paste, 1 tablespoon of olive oil, a large pinch of salt, 1/2 teaspoon of cumin and saffron. Let stand for 3 minutes or until saffron blooms.
3. Pour in the rice. Set pot over medium heat and bring to a boil.
4. Once boiling, reduce heat to low and cover the pot. Simmer for 15 minutes, then add the fava beans. Cook for 2–3 minutes or until heated through. Turn off the heat and let rice rest, covered.
5. Heat the remaining oil in a pan over medium-high heat. Fry chickpeas for 5 minutes or until golden, then transfer to a plate lined with paper towels using a slotted spoon.
6. Reduce heat to medium, then add onion and the remaining cumin to the pan. Fry onions for 2–3 minutes or until browned at the edges. Transfer onions to another plate lined with paper towels.
7. Stir in the fried chickpeas and dill into the rice. Season to taste with salt. Transfer to a serving plate. Fluff with a fork.
8. Garnish with fried onions, a drizzle of the whisked yogurt and more chopped dill. Serve immediately.

Chock-full of fiber and essential micronutrients, brown rice makes a great base for filling grain bowls. Reap the nutritional benefits of brown rice by incorporating it into a healthy diet.

Sources:

OrganicFacts.net

NHS.com

WSJ.com