Whole grain
Brown Rice
The whole, unpolished rice grain — fiber, B vitamins, and minerals all kept intact for steady energy.
🌱 What it is
Brown rice is the whole rice kernel with only the outer hull removed, leaving the bran and germ in place, so it keeps more of its natural fiber and nutrients than white rice.
✨ How it may help
- May help support steady, lasting energy
- May help support healthy digestion with its fiber
- May help support healthy blood sugar levels
- May help supply B vitamins and minerals like magnesium
🥄 How to use it
Cook two parts water to one part rice for about 40 minutes, or until tender. Use it as a base for bowls, stir-fries, soups, and simple meals.
🥗 Nutrition
Per 1 cup cooked (195g) · about 216 calories
- Fiber 3.5g
- Magnesium 84mg
- Manganese 1.8mg
- Protein 5g
- Selenium 19mcg
Source: USDA FoodData Central
⚖️ Caution
Brown rice can hold traces of arsenic from soil; rinse well and cook in extra water, then drain, to reduce it. Its bran makes it harder to digest for some — introduce it gradually if your stomach is sensitive.
🍃 A note from nature
A grain left whole just as it grew, not stripped down — a quiet picture of taking food close to how it was made.