Diabetes Eat Brown Rice

General health benefits

Brown rice has an impressive nutritional profile. It’s a good source of fiber, antioxidants, and several vitamins and minerals (1Trusted Source, 2Trusted Source).

Specifically, this whole grain is high in flavonoids — plant compounds with potent antioxidant effects. Eating flavonoid-rich foods is associated with a reduced risk of chronic illnesses, including heart disease, cancer, and Alzheimer’s disease (1Trusted Source, 3Trusted Source).

Growing evidence suggests that high fiber foods like brown rice are beneficial for digestive health and may reduce your risk of chronic disease. They may also boost fullness and aid weight loss (4, 5Trusted Source, 6Trusted Source).

Nutritional benefits

One cup (202 grams) of cooked long grain brown rice provides (2Trusted Source):

• Calories: 248
• Fat: 2 grams
• Carbs: 52 grams
• Fiber: 3 grams
• Protein: 6 grams
• Manganese: 86% of the Daily Value (DV)
• Thiamine (B1): 30% of the DV
• Niacin (B3): 32% of the DV
• Pantothenic acid (B5): 15% of the DV
• Pyridoxine (B6): 15% of the DV
• Copper: 23% of the DV
• Selenium: 21% of the DV
• Magnesium: 19% of the DV
• Phosphorus: 17% of the DV
• Zinc: 13% of the DV