Grain
Brown Rice
5/10 Moderate evidence
Whole-grain rice retaining bran and germ; supplies magnesium, fiber, and lignans absent in white rice.
Active compounds
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Magnesium
Cofactor in vascular and neural function; reduces inflammation markers
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Insoluble fiber
Supports regular bowel transit and feeds gut microbiota
Helps with
Practical tips
- Preparation
- Soak before cooking; consider pressure cooking for digestibility
- Recommended amount
- 1/2 cup cooked, several times weekly
- Absorption
- Soaking and rinsing reduces both phytic acid and inorganic arsenic content
- Cautions
- Higher arsenic exposure than other grains — rotate with quinoa, buckwheat, and oats