The difference between the two is that brown rice is the whole grain of rice, with only the outer layer removed in the milling process. Brown rice still contains the germ and fiber that contains vital vitamins and nutrients.
White rice is brown rice that has been completely stripped of its bran and germ layer, reducing its fiber and nutrient content drastically. There are also essential oils in the germ layer of brown rice that are also absent in the white rice. Simple sugars and other unnatural additives can be added to white rice as manufacturers attempt to return the rice to its nutritious and tasty natural state.
Brown Rice vs White Rice: Benefits of Brown Rice
Here are even more benefits to eating brown rice in this brown rice vs white rice competition.
1. Rich in Selenium Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.
2. High in Manganese One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.
3. Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.
4. Promotes Weight Loss The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.
5. Considered a Whole Grain Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process. Wholes grains are proven to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol.
6. Rich in Antioxidants This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars.
7. High in Fiber Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall.
8. A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
9. Perfect Baby Food Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.
10. Candida Yeast Infections Brown rice is the perfect adjunct for candida yeast infection treatments given that high glycemic and otherwise sugary/starchy foods are prohibited during most candida treatment protocols. The natural digestibility of brown rice coupled with the high fiber content can help sensitive digestive systems heal from an overgrowth of candida organisms.
Finally, brown rice is simply delicious and a fantastic staple for both vegetarian and vegan diets. Brown rice can be used as a white rice substitute in most vegan or vegetarian recipes, and provides a full, rich and somewhat nutty flavor.
Brown rice flour can also be used for vegetarian pancakes, breads and other baked goods. All in all, in a brown rice vs white rice competition, brown rice is clearly the healthy choice.
Try Alton Brown’s recipe for Baked Brown Rice
Category: Side Dishes