Seeds and Cereals

8 Benefits of Brown Rice for Health – Check Its Main Properties

The rice is one of the most consumed foods in the world. It is estimated that daily 2/3 of the world population eats the grain. Its nutritional importance and job creation made 2004 the International Year of Rice, a date established by the World Food and Agriculture Organization. The cereal is believed to have been cultivated for over 3,000 years. Its origins go back to Southeast Asia and West Africa.

Brazil is considered the first producer on the American continent. Portuguese settlers began planting rice in Maranhão, Pernambuco, Pará and Bahia. In 1808, with the appearance of ports, the country started to import the product.

There are several types of rice. The little needle, submitted to whitening and peeling treatment, is the most popular in Brazil. The parboiled is the little needle partially cooked with its skin. The arboreous tree is used in the preparation of risottos. Brown rice, on the other hand, does not have the bran or germ removed, so it is the healthiest.


A tablespoon of brown rice has 24.2 calories. The same amount of white rice has 25 calories. What differentiates one from the other is the nutritional quality of the whole version. It has fiber, B vitamins, vitamin E, proteins, carbohydrates, calcium, iron, copper, selenium, phosphorus, magnesium, manganese among other nutrients. You didn’t know that and you turn up your nose at him? Discover some benefits of brown rice and we doubt you will not change your concepts.

  1. Protects the heart –  Selenium reduces the risk of clogging the arteries by fat, a fact that makes brown rice act to prevent high blood pressure. The oils and hypocholesterolmizers present in the bean still keep the cholesterol in order. But the grain is powerful even against diabetes. A Philippine survey published in the International Journal of Food and Nutrition proved that this version can reduce the blood glucose level by up to 35%.
  2. Helps prevent cancer –  Manganese and selenium are antioxidant nutrients. This feature cleans the body of substances that act on the body. Consuming brown rice reduces the incidence of colon cancer, according to a study published in the International Journal of Cancer. The same research also claims that food reduces the risk of breast cancer by up to 41%.
  3. Strengthens the nervous system –  Magnesium, manganese and B-complex vitamins are very important. These nutrients improve brain nerve health by avoiding unnecessary contractions. The vitamin E present in brown rice, on the other hand, helps to prevent cellular oxidation in the organ. Another benefit to brain health is the decrease in the enzyme protylendopetidase, linked to Alzheimer’s.
  4. Helps to fight insomnia – Do you  sleep poorly? All the more reason to eat brown rice! Grain is a natural way to obtain the hormone melatonin, responsible for relaxing the nerves and regulating sleep.
  5. Makes the gut work better –  Because it’s rich in insoluble fiber, brown rice is great for the gut. This is explained by the fact that they keep the organ hydrated, which increases the volume of feces and facilitates expulsion. Having food on the daily menu also prevents Irritable Bowel Syndrome, also known as Nervous Colitis.
  6. It can reduce cases of asthma –  According to research conducted by the Duth National Institute of Public Health and the Environment, combining fiber and fish and the likelihood of asthma in childhood. About 598 children between 8 and 13 years old and their parents in the study, who reported their eating habits. Scientists have concluded that consumption of whole grains, such as brown rice, reduced the risk of asthma by up to 54% and fish intake by 66%.
  7. Strengthens bones and muscles –  Brown rice is important for bone health. Magnesium facilitates the absorption of calcium and therefore prevents diseases such as osteoporosis and arthritis. Another benefit is to stimulate the production of the GH hormone, the so-called “growth hormone”. This acts on muscle growth and burning fat.
  8. Helps you lose weight – Brown  rice loses weight! This is because fibers are more slowly digested. This “slowness” makes the body take a long time to feel hungry. Another explanation is the manganese present in brown rice. The nutrient helps in breaking down fat.


Healthier foods are considered difficult to prepare. Are you excited about the benefits listed above but have no idea how to make brown rice? Your problem is over, because we brought the recipe, check it out:



  • 1 cup or cup of brown rice;
  • ½ chopped onion;
  • 2 chopped garlic cloves;
  • 2 tablespoons of extra virgin olive oil or oil;
  • Salt to taste;
  • 3 measures of boiling water.

Preparation mode

Heat the olive oil or oil. Saute the onion and garlic. Add brown rice and saute. Add salt and water. Leave the pan half covered, lower the heat and wait for the water to dry, something around 20 minutes. Turn off the heat and leave the pan fully covered for 5 minutes.

The recipe is simple, but are you impatient and want something faster? Here’s how to make brown rice in the pressure cooker:



  • 1 cup of brown rice;
  • Extra virgin olive oil;
  • Garlic;
  • Onion;
  • Salt to taste;
  • 2 cups of water.

Preparation mode

Saute garlic and onion in pressure cooker. Place the washed and drained brown rice in the pan. Add salt and water. Cover the pan and when it beeps, lower the heat and set 10 minutes. Turn off the heat and let the pressure go off naturally.


This recipe for brown rice with vegetables and chicken will make your meals tastier. Look how the preparation is:


  • 4 cups of brown rice tea;
  • 1 skinless chicken breast, boneless cut into cubes;
  • 1 tablespoon of extra virgin olive oil;
  • 2 tablespoons of onion;
  • 2 cups of broccoli;
  • 1 medium carrot, sliced;
  • 1 cup of sliced ​​green beans;
  • 1 can of canned corn without water;
  • 100 grams of fresh Paris mushrooms;
  • 1 tablespoon of parsley or chopped parsley;
  • 1 tablespoon of butter.

preparation mode

Saute the onion in oil for 1 minute. Add corn, green beans, broccoli, carrots and mushrooms and saute until tender. Season the chicken only with salt. Heat the butter to 170°C to 190°C and saute the chicken until golden and tender. Add chicken, vegetables and brown rice. Add parsley or parsley only when serving.

brown rice biscuit

In addition to being delicious, it has no fats, condoms and salt. This healthy biscuit is great for snacks, prevents blood sugar spikes and promotes satiety. Check out 4 brown rice cookie recipes:



  • 3 cups of brown rice flour;
  • 1 teaspoon of cinnamon;
  • ¾ cup of demerara sugar;
  • 1 cup unsalted butter at room temperature;
  • 1 egg yolk;
  • ¼ cup of water.

preparation mode

Place the butter, egg yolk and sugar in a bowl and mix well. Add the flour, cinnamon and water. Mix with your hands or a spoon. When the dough is malleable, refrigerate and leave for 20 minutes. Shape the cookies into the shape you like. Add more flour if you experience difficulties with the dough. Transfer the cookies to a baking sheet or greased with butter. Press them with another shape or spoon to flatten them. Place to bake for 30 minutes in a preheated oven at 200°C.



  • 2 cups of cooked brown rice;
  • Fresh herbs;
  • 1 tablespoon of olive oil;
  • 1 cup of water.

Preparation mode

Beat the cold rice in a blender with a little water. Make dough disks approximately 5 centimeters long. Place in a buttered pan. Sprinkle herbs and roast for 30 minutes. Serve cold.



  • 250 grams of cooked, unseasoned brown rice;
  • 100 grams of raisins;
  • 60 grams of crushed Brazil nuts;
  • 60 grams of crushed almonds;
  • 3 tablespoons of cornstarch;
  • 3 tablespoons of cane syrup;
  • 1 whole egg.

Preparation mode

Put the ingredients, minus the starch and grapes in a bowl and mix with a spoon. Add starch and grapes and mix some more. Shape the cookies with a dessert spoon and place them in a buttered rectangular shape. Leave a space between each portion. Bake in a preheated oven at 180°C for 30 minutes.



  • 3 brown rice cookies with milk chocolate;
  • 3 tablespoons of peanut butter;
  • 2 tablespoons of walnuts;
  • 2 tablespoons of ground cinnamon;
  • 1 chopped banana.

Preparation mode

Put the peanut butter on the cookies. Finish the assembly with the banana, walnuts and cinnamon.

So, were you convinced to include brown rice in the menu? We hope so! It is found in every supermarket and there are several brands. If you fool around, your favorite produces this rice synonymous with health. Also enjoy our cookie recipes to differentiate your snacks. With brown rice, you protect your health in a delicious way!

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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