Brown Rice

Brown rice is a partially milled rice grain which has a mild nutty flavor and chewy texture. With this said, the oily content of brown rice can cause it to spoil quicker than un-milled and white rice. In Asia, brown rice is often considered a poor man’s food, since it is not refined. With this said, in Asia, it is often used to aid in digestion and prevent constipation. Because brown rice contains its outer hull, it has a much more higher nutrition content than white rice. For this reason, when consuming rice, make sure to eat brown rice as often as possible.

Key Nutrients

Brown rice provides a healthy source of fiber, minerals, essential oils and especially B vitamins.

Health Benefits

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B9 – Folate is an important vitamin for liver function.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Season

Since they store indefinitely, you can find brown rice year round in your supermarket.

Nutrition Information

Per 1/4 cup raw (46 grams):

Calories (cKal): 171
Protein (grams): 3.67
Total Fat (grams): 1.35
Carbohydrates (grams): 35.72
Fiber (grams): 1.6

Buying and Storing

There are no real issues to consider when buying brown rice besides making sure you are comfortable with the source and brand. They store for a very long time, just make sure to keep in a sealed container, and store for up to one year.