Is Whole-Grain Brown Rice Good for a Gluten-Free Diet?
With the current emphasis on fiber and heart-healthy eating, whole-grain products such as brown rice are increasingly popular. Brown rice contains all three parts of the rice grain: the nutrient-rich germ center, the seed kernel called endosperm and the fiber-rich outer hull known as bran. Free from forms of gluten that trigger gluten sensitivity or an autoimmune disorder known as celiac disease, brown rice provides solid nutrition for people on a gluten-free diet.
The Basics
The term “gluten” refers to a number of plant storage proteins. The gliadin gluten in wheat, hordein from barley and secalin from rye all trigger gluten sensitivity and an autoimmune disorder known as celiac disease. Brown rice contains a form of gluten known as oryzenin, which does not trigger these responses, according to the Celiac Sprue Association.
Significance
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If you have celiac disease and eat a forbidden form of gluten, the resulting autoimmune response damages the villi, or small fingerlike projections inside your small intestine. Over time, the villi become less efficient at absorbing vital nutrients and you may become malnourished. However, the oryzenin form of gluten in rice does not cause this reaction and your villi should remain healthy. Parents who want their children to eat a gluten-free diet for autism can also serve brown rice without triggering any problems.
- If you have celiac disease and eat a forbidden form of gluten, the resulting autoimmune response damages the villi, or small fingerlike projections inside your small intestine.
Nutritional Benefits
Brown rice has almost 1.8 grams of fiber and 2.3 grams of heart-healthy plant protein in a half-cup serving. It’s also loaded with a variety of minerals and vitamins, including folate and an array of B vitamins. The Linus Pauling Institute lists brown rice as a whole-grain foods, which means that it helps lower your cholesterol and reduces your risk factors for coronary heart disease. These nutritional qualities make brown rice a good choice for individuals on a gluten-free diet.
- Brown rice has almost 1.8 grams of fiber and 2.3 grams of heart-healthy plant protein in a half-cup serving.
- The Linus Pauling Institute lists brown rice as a whole-grain foods, which means that it helps lower your cholesterol and reduces your risk factors for coronary heart disease.
Warnings
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While brown rice is naturally gluten-free, it can become contaminated with gluten during the manufacturing process. Read the nutrition facts label carefully when purchasing a new brand of brown rice, or contact the manufacturer directly to ensure the product is totally gluten-free. Once you bring the brown rice home, store it in a separate location from gluten-laden foods, including flours made from wheat, barley or rye. Some condiments used to season brown rice, such as soy sauce, may contain gluten, so it’s important to choose gluten-free brands.
- While brown rice is naturally gluten-free, it can become contaminated with gluten during the manufacturing process.
- Some condiments used to season brown rice, such as soy sauce, may contain gluten, so it’s important to choose gluten-free brands.
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References
- Linus Pauling Institute: Whole Grains
- Celiac Sprue Association: Treatment of Celiac Disease
- Autism Speaks: Treating Autism
- NutritionalValue.org: Rice, Cooked, Long-Grain, Brown
- National Foundation for Celiac Awareness: Getting Started: Celiac Disease and the Gluten-Free Diet
- Abdulwaliyu I, Arekemase S, Adudu J, Batari M, Egbule M, Okoduwa S. Investigation of the medicinal significance of phytic acid as an indispensable anti-nutrient in diseases. Clin Nutr Exp. 2019;28:42-61. doi:10.1016/j.yclnex.2019.10.002
- Ravichanthiran K, Ma ZF, Zhang H, et al. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications. Antioxidants (Basel). 2018. doi:10.3390/antiox7060071
- Kondo K, Morino K, Nishio Y, Ishikado A, Arima H, Nakao K, et al. Fiber-rich diet with brown rice improves endothelial function in type 2 diabetes mellitus: A randomized controlled trial. PLoS ONE 12(6): e0179869. 2017. https://doi.org/10.1371/journal.pone.0179869
- LEE J, SREENIVASULU N, HAMILTON R, KOHLI A. Brown Rice, a Diet Rich in Health Promoting Properties. J Nutr Sci Vitaminol. 2019;65(Supplement): S26-S28. doi:10.3177/jnsv.65.s26
- Lee YM, Kim SA, Lee IK, et al. Effect of a Brown Rice Based Vegan Diet and Conventional Diabetic Diet on Glycemic Control of Patients with Type 2 Diabetes: A 12-Week Randomized Clinical Trial. PLoS One. 2016. doi:10.1371/journal.pone.0155918
- Pang Y, Ahmed S, Xu Y et al. Bound phenolic compounds and antioxidant properties of whole grain and bran of white, red and black rice. Food Chem. 2018;240:212-221. doi:10.1016/j.foodchem.2017.07.095
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Writer Bio
Sandy Keefe, M.S.N., R.N., has been a freelance writer for over five years. Her articles have appeared in numerous health-related magazines, including "Advance for Nurses" and "Advance for Long-Term Care Management." She has written short stories in anthologies such as "A Cup of Comfort for Parents of Children with Special Needs."