Why Choose Brown Rice over White Rice?

Why Choose Brown Rice over White Rice?

The next time you reach for the white rice, you may want to reconsider. Brown rice is superior to white rice when it comes to fiber content, minerals, vitamins, and phytochemicals, and it does not generate as large an increase in blood sugar levels after a meal. Below are a few good reasons to choose brown rice over white rice.

Brown Rice Lowers The Risk Of Developing Diabetes

According to a number of studies, researchers have discovered that eating 2 or more servings of brown rice per week reduces the risk of type 2 diabetes. 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. A self-help strategy of merely eating more brown rice and other whole grains along with adequate and regular exercise, and appropriate weight management could potentially prevent and even reverse cases of type 2 diabetes.

Brown Rice and Cardiovascular Protection

Studies have shown that brown rice can have many cardiovascular benefits, including slowing the progression of atherosclerosis, which is the build-up of plaque in the arteries, as well as slowing the progression of the narrowing of the arteries.

Brown Rice is Very High in Fiber

Apart from having greater nutritional value, brown rice is also believed to be less constipating than white rice as the rice fiber is not removed. This fiber in brown rice also helps to protect against colon cancer since fiber binds to cancer-causing substances and toxins, helping to eliminate them from the body.

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.

Brown Rice Helps Lower Cholesterol

The natural heart healthy oils present in brown rice has been shown to lower levels of LDL cholesterol, also known as the bad cholesterol. At the same time, a diet high in whole grains can increase the level of HDL cholesterol, or the good cholesterol.

Brown Rice is Rich in Manganese and Selenium

Manganese 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.

Selenium also plays a role in the antioxidant process and can destroy cancer cells and even repair DNA. Selenium is important for regulating the thyroid hormone metabolism and immune system function.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad