1. 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.
Rice that has been stripped of its natural wholeness has been stripped of its fiber,
proteins, thiamine, calcium, magnesium and potassium.
It is commonly known how important fiber is for digestive health and maintaining a
healthy weight. 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 supermarkets.
This is one of the main reasons why brown rice is much higher in minerals and
vitamins. Nutritionally, there is no comparison between these two forms of rice.
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 provides 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 more full despite eating 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 plaqubuild-up and reduce
chances of developing heart disease and high cholesterol.

2. 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 is 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.