Is Eating Brown Rice Every Day Good for You?

For many cultures throughout the world, rice is a staple food that's eaten daily. If rice is a regular part of your diet, brown rice makes the healthier choice over white. When part of a well-balanced diet, eating brown rice daily can help you get a number of important nutrients, including fiber, B vitamins, and magnesium. Brown rice is an excellent source of fiber and magnesium, and a good source of a number of B vitamins, making it a good choice in your daily rotation.

Basic Brown Rice Nutrition.
Brown rice is fairly low in calories, high in carbs, nearly fat-free and a good source of a number of essential nutrients. One cup of the cooked grain has 220 calories, 45 grams of carbs, 2 grams of fat and 5 grams of protein. The 1-cup serving also meets more than 10 percent of the daily value for magnesium, manganese, thiamine, niacin and vitamin B-6. For comparison, brown rice is a significantly better source of both fiber and magnesium than white rice.

Nutritional Benefits of Brown Rice.
The fiber content in brown rice makes it a nutritional standout. If you’re like most Americans, you may fall a bit short on this important health-promoting nutrient. Depending on your age and gender, you need 20 to 38 grams of fiber a day. Including more fiber-rich foods, such as brown rice, improves digestion and helps keep you feeling full longer, which may aid in weight control.
Brown rice is also an excellent source of magnesium, meeting more than 20 percent of your daily requirements. This mineral helps make protein, keeps your nerve endings healthy and assists in controlling both blood pressure and blood sugar.

Adding Extra Nutrition to Your Brown Rice.
It’s OK to make brown rice a staple in your diet, but for overall health, it’s important to eat a variety of foods. Use your brown rice as a base for new dishes with other nutritious ingredients, such as a veggie brown rice pilaf or shrimp fried brown rice. Brown rice also makes delicious beans and rice dish. Brown rice also makes a hearty grain for soups or in your stuffed peppers.
You can add herbs and spices – such as turmeric, cumin or cayenne – to your rice to add flavor and antioxidants without adding calories

Making the Switch.
While some people are able to go cold turkey, if you've been eating white rice every day for most of your life, you may have a difficult time transitioning to brown rice. To help ease yourself into the healthier version of the grain, start by mixing the two together and slowly decreasing the white rice until you’re only eating only brown rice.