Whole grains have three components: the bran, which contains most of the fiber; the germ, which contains most of the vitamins, minerals and fat; and the endosperm, which contains the starch (carbohydrates). They are high in phytochemicals as well as Magnesium, Iron, Potassium, Folate, Copper and fibre. Studies show that eating whole grains can help lower risk of coronary heart disease and diabetes, as well as help to maintain body weight. Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes
