8 Reasons Why Brown Rice Is Healthier Than White Rice


There has been nonstop debate over brown rice vs white rice. While most rice consumers prefer white rice for its delicious taste and appearance, brown rice wins decisively when it comes to nutritious value and health benefits.

White rice looks exactly like brown rice before it goes through the refining process. Milling and polishing used to make rice white, removes its vital nutrients and vitamins. Brown rice is healthier because the refining process does not remove it’s husks or only partially milled to remove only some of the husks, leaving its nutrition and vitamins int

act. This makes the brown rice easier to digest as it’s much “lighter” in the in the stomach.

Due to it’s low glycemic index rating that helps in reducing insulin, brown rice is very healthy for those trying to lose weight or those suffering from diabetes. Glycemic Index is a system that ranks foods on a scale from 1 to 100 based on their effect on a person’s blood-sugar levels.

Below are 8 main reasons why brown rice is healthier than white rice.

1. Rich in Selenium

Brown rice is rich in selenium. Selenium is an essential trace mineral which plays a critical role in prevention of many common illnesses such as cancer, heart disease, asthma and arthritis.

2. Rich in Manganese

One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps our body to produce energy from protein and carbohydrates. It is also involved in creation of important fatty acids that make healthy forms of cholesterol. Manganese can also benefits our nervous and reproductive systems.

3. Rich in Naturally-Occurring Oils

These heart-healthy oils are naturally found in brown rice. They are beneficial for our body as these healthful fats lowers cholesterol levels.

4. Helps in Weight Loss

Due to it’s high fiber content, brown rice keeps bowel function at it’s peak and makes the digestion much easier. Brown rice also makes the tummy feel full which results in smaller meal portions and promotes weight-loss.

A study published in the American Journal of Clinical Nutrition in 2008 also proves the same. This study collected data on over 74,000 female nurses aged 38-63 years over a 12 year period. The study found that those who consumed a high-fiber, whole-grain foods such as brown rice lost more fat around their middle than those who consumed a refined-grain foods.

5. Brown rice is a whole grain

Unlike white rice, the brown rice has not lost it’s “wholeness” through the refinement process. Whole grains help to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol.

6. Rich in Anti-Oxidants

Many are unaware that brown rice is a good source of antioxidants. It is because people usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is the best kept secret that most people aren’t aware of.

7. High in Fiber

Many studies have found that high use of whole grains like brown rice can help prevent colon cancer. This is due to the high levels of fiber naturally contained in brown rice. These fibers attach to cancer-causing substances as well as to toxins, helping to eliminate them from the body, and keeping them from attaching to the cells in our colon.

8. A Slow-Release Sugar

Brown rice is an excellent food choice for those suffering from diabetes as it helps maintain blood sugar levels. New research shows that those who consume one half cup of brown rice daily reduce their chances of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing risk of type 2 diabetes.


Shery Reviewer Asked on April 14, 2015 in Food.
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