8 Reasons Why Brown Rice Is Healthier Than White Rice

The next time you reach for the white rice to make your seemingly healthy rice and beans or Asian stir-fry, you may want to reconsider the color of your rice. The American Journal of Clinical Nutrition conducted a study that confirms brown rice as the hands-down healthier choice for your dinner grain.

The Health Differences

Brown rice is essentially what almost all forms of white rice looks like before it has been put through a refining process. To process rice into the sparkling white pieces we buy in stores, first the out-side hull and bran is removed. This makes rice lighter and faster to cook.

Sadly, rice that has been stripped of its natural wholeness has been stripped of its fiber, proteins, thiamine, calcium, magnesium and potassium. And we all know how important fiber is for digestive health, as well as maintaining a healthy weight.

What is more, have you ever noticed that bags of white rice usually have a label that says “enriched?” This is because white rice is usually full of unnatural fortifications and additives. These fortifications are used because the stripping process removes most of the iron, vitamins, zinc and magnesium from the rice. In fact, white rice is so devoid of nutrients that it does not offer the minimum nutritional requirements of the FDA. For this reason, white rice must be chemically altered with vitamins and iron just so that it can be sold in our supermarkets.

This is one of the main reasons why brown rice is much higher in each of these aforementioned minerals and vitamins. In fact, nutritionally, there is no comparison between these two forms of rice.

Here’s eight excellent health benefits of brown rice that prove its superiority:

1. Brown Rice is Rich in Selenium

Extremely high in selenium, an important trace mineral known to drastically reduce our chances of developing certain forms of cancer, as well as heart disease, inflammatory conditions and rheumatoid arthritis.

2. Brown Rice is Very High in Manganese

One cup of brown rice gives us over 80% of our daily manganese requirements. This mineral helps the human body create the important fatty acids that make healthy forms of cholesterol. It is also beneficial to the health of our nervous and reproductive systems.

3. Brown Rice Holds Naturally Occurring Oils

These heart-healthy oils are naturally found in brown rice and can help the body reduce LDL forms of cholesterol.

4. Brown Rice Promotes Weight Loss

Because of its fiber-richness and ability to keep healthy bowel function, brown rice “keeps things moving” in a way that promotes weight-loss and metabolic function. After one bowl of brown rice, you’ll feel fuller but overall ate a smaller amount of food.

5. Brown Rice is a Whole Grain

Unlike white rice, brown rice has not lost its wholeness. Studies show that six servings of whole grains weekly can lower the creation of arterial plaque build-up and reduce chances of developing heart disease and high cholesterol.

6. Brown Rice is an Antioxidant

Most people associate antioxidants with blueberries and green tea, but many are unaware that brown rice is also a source of antioxidants.

7. Brown Rice Very High in Fiber

Studies have correlated the high use of whole grains like brown rice with lowered levels of colon cancer. This may be related to its high fiber content. Studies show that fiber actually attaches to cancer-causing substances and toxins, helping to eliminate them from the body, and keeping them from attaching to the cells in our colon. Brown rice also contains the necessary components to stabilize digestion, prevent/relieve constipation and promote proper elimination/bowel function.

8. Brown Rice is a Slow-Release Sugar

Unlike stripped rice, brown rice can help keep blood sugar stabilized, as it releases sugars slowly and in a sustained fashion. This makes it a better option for diabetics, as compared to white rice. While studies in Asia have shown a link between the consumption of white rice and risk of type-2 diabetes, new research shows that individuals who eat at least two servings of brown rice weekly can reduce their chances of developing diabetes 2 by up to 11 percent.

I personally recommend using organic wild brown rice as the best option. But, even if you don’t buy organic, just making the switch from white rice to brown rice is a great first step to a healthy diet.

Share/Save/BookmarkPrinter-friendly versionPrinter-friendly version

About the author

author-picture

Dr. Edward F. Group III has his Naturopathic Doctorate, Clinical Herbalist, Holistic Health Practitioner, Clinical Nutritionist certifications, and is a Diplomate of the American Clinical Board of Nutrition and the American Board of Functional Medicine. He founded Global Healing Center Inc. in 1998 which has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.

A dynamic author and speaker, Dr. Group focuses solely on spreading the message of health and wellness to the global community with the philosophy of full body cleansing, most importantly colon cleansing, consuming pure clean organic food, water, air, exercise and nutritional supplementation. Visit GlobalHealingCenter.com to learn more about living green and healthy!


Comments

Anonymous's picture
1

Anonymous

Organic "wild" brown rice? I have seen brown rice, organic brown rice, and wild rice in stores, but not any form of wild brown rice (not even in health food stores). Up here in Minnesota we have an indigenous type of rice that we call "wild rice" but it is black, not brown, and though it does grow wild in many bodies of water it is also farmed in some places. When you mention 'wild brown rice' is this what you are referring to? I thought all brown rice was cultivated.

Anonymous's picture
2

Shoe

I believe Lundberg Farms makes an organic wild rice mix that includes a couple of different brown and black rices. Maybe something like this is what Dr. Group is reffering to.

Anonymous's picture
3

Tim Singleton

While there is no doubt brown rice is better and healthier for you than white, remember that some dishes simply do not taste right with brown rather than white.
Same goes for my favorite dish of throwing 3 cups brown, 2 cups wild rice, a can of mexicorn, a can of mixed chicken, and lots of crushed red pepper. Once it is cooked, I top it with Smart Butter and parmesean cheese. It does not taste right and has the wrong consistency when made with white.
...and in this time of uncertainty, remember that those 20lbs sacks of white rice have a shelf life of 2 years or so, while the oils in the brown rice can make it go rancid in short order. No special packing other than away from light and critters.

Anonymous's picture
4

Anonymous

Brown rice, like ALL carbohydrates, is poison for diabetics. Eliminate all but 36 grams/day of carbs, and there will be very little damage from the desease. suger is suger, is suger. I makes no difference if it spike or not, your body has to deal with it. Suggestingbrown rice is good for diabetics is as ingnorent as suggesting they follow the "Food Pyramide." and all the Carbo-Grains.

Anonymous's picture
5

Anonymoose

What about Black rice?

I would think it has more anthocyanins antioxidants that brown rice.. plus has everything else!

Anonymous's picture
6

Ramani

In India, 'brown rice' is different from what the above comments refer. After the harvest, the rice pady is boiled, dried and then the husk/bran is removed. The rice grain is light brown or slightly golden brown according to its quality. This is a healthy rice. In Kerala provice, down Southern part of India, most of the population consumes this brown rice. Even for making the south Indian delicacies, such as IDDLY (cooked in steam) and DOSA (pan cake) batters are of brown rice and white rice is not used. I believe the author refers this brown rice.

Anonymous's picture
7

Anonymous

I have been using Lundberg wild blend a gourmet blend of wild and whole grain brown rice grown in California The best rice I ever had and I got it at Wall Mart So good mixed with meat onion and tomato or just plain delisus

Alice Wessendorf's picture
8

Alice Wessendorf

For more on what the problem is with nutritionally-barren white rice take a look at my article Dieting Your Way to Diabetes.

Anonymous's picture
9

Anonymous

I have seen wild brown rice. It's all over down here in Tennessee.

Anonymous's picture
10

lance

and #9. Brown rice tastes much better. Its more hearty and filling. Don't let your poorly tuned taste buds trick you.

Anonymous's picture
11

Anonymous

I see Lundberg rice from California mentioned above a few times. My vegetarian aunt made wild rice for me as a kid, needless to say the first chewy crunchy bite was spit out. 35 plus years later I have to have to change my diet for health issues. Browsing Walmart tonight for alternatives, I couldn't resist the temptation to try this fabulous looking Ludwig Farms gourmet rice and instantly had a recipe in mind. I made it as soon as I got home and it is DELICIOUS and EASEEEEE! 3 simple ingredients. Make a 2 cup serving of the rice. Boil 1 or 2 chicken breasts then slice n dice 'em. At least one can (I used 1 and a half) of "Hoppin John's" black eyed peas w/tomatoes/onions and jalapenos. Mix up all three things in a tupperware container, if needed add some of that chicken broth for moisture and extra flavor. Great idea to keep in fridge for lunches, a good tasty filling meal on hand, just warm it up in microwave, UMMM UMMMMM GOOOOOD! Enjoy, Jade J.

Anonymous's picture
20

Anonymous

i going to eat brown rice now

Post new comment

The content of this field is kept private and will not be shown publicly.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Allowed HTML tags: <a> <p> <strong> <ul> <ol> <li> <dl> <dt> <dd> <h2> <h3> <u> <em>
  • Lines and paragraphs break automatically.
CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Image CAPTCHA
Enter the characters shown in the image.