Brown rice is better for you than white — the evidence is compelling when you look at the top 10 health benefits of it that follow. The majority of consumers typically choose white rice over brown because of the difference in appearance.
While it's true white rice might look more appealing to some than its brown relative, it doesn't mean it's the healthier alternative. According to a study conducted by the American Journal of Clinical Nutrition, brown rice is the top choice in terms of both nutritional and other inherent healthy benefits. Let's compare: brown vs white rice.
If you'd like to make more use of it, and want easy, tasty recipes right at your fingertips, consider our Tasty, Easy Brown Rice Recipes pdf e-book, part of our affordable e-book series. With 30 of our most popular recipes and 20 full-color photos, you can print out this concise guide or view it right on your computer.
Why Brown Rice? Before white rice went through the refining process, it at one time looked exactly like the brown stuff. Brown, unlike white rice, still has the side hull and bran. The side hulls and brans provide "natural wholeness" to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. For those trying to lose weight or those suffering from diabetes, it can prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.
Unfortunately, all white rice packaging has a label that reads "enriched." Since white rice has been stripped of iron, vitamins, zinc, magnesium and other nutrients during the refining process, manufacturers must add unnatural fortifications in the form of synthetic vitamins and iron so it can be marketed to the public as a "nutritious food." Although white rice is fortified, it still doesn't reach the minimum nutritional requirements for one serving of food as specified by the FDA. The healthy benefits of brown rice are listed below.
1. Rich in Selenium It 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 it 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. It is the perfect addition to the daily diet for those seeking bowel regularity. In addition, it also makes the tummy feel full which translates to smaller meal portions.
5. Considered Whole Grain Brown rice is considered a whole grain since it hasn't lost its "wholeness" through the refinement process. Whole grains are proven to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol.
Cooking with Brown Rice now available on Kindle
6. Rich in Anti-Oxidants 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. Its antioxidant capacity is right up there with these super stars.
7. High in Fiber It 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 eaten 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 even just by 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 It is the perfect adjunct for candida yeast infection treatmentsgiven that high glycemic and otherwise sugary/starchy foods are prohibited during most candida treatment protocols. Its natural digestibility coupled with the high fiber content can help sensitive digestive systems heal from an overgrowth of candida organisms. Finally, it is simply delicious and a fantastic staple for both vegetarian and vegan diets. It can be used as a white rice alternative in most vegetarian recipes and provides a full, rich and somewhat nutty flavor. Its flour can be used for vegetarian pancakes, breads and other baked goods. All in all, it is clearly the healthy choice.
Dr. Linda Kennedy MS SLP ND is an avid animal activist and nature lover.
How to Cook brown rice
The amount of water recommended for cooking long- and medium-grain brown rice varies depending on the source, from as little as 1½ parts water to as much as 3 parts water per 1 part rice. I’ve always preferred 2 ½ parts water to 1 part rice. For example, 2 ½ cups water to 1 cup rice.
Remember to rinse the rice well before cooking. Combine in a medium saucepan with the water. Bring to a slow boil, then lower the heat, Cover (leave lid ajar) and simmer for 30 minutes, or until the water is absorbed. If the rice isn’t tender to your liking at this point, add ½ cup additional water and continue to simmer until it’s absorbed.
- If you'd like to find lots of easy, tasty ways to use it, see our wide array of Brown Rice Recipes.
- If we have to choose, here are VegKitchen's favorite recipes: 6 Filling and Flavorful Brown Rice Recipes.
- For tips on cooking and using it, see Brown Rice: Cooking Tips and Varieties.
- More into on how to how to cook brown rice.
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Sam Pedlow says
Is it really safe to eat Quinoa, lentils, chickpeas and other beans on a Candida diet? I've been advised in the past to avoid these foods.
Sam, Ricki Heller, a candida expert (her web site is Diet, Dessert, & Dogs - http://www.dietdessertanddogs.com) has this to say about your question: There are multitudes of anti-candida diets. Depending on an individual's sensitivities, how severe the candida is and who their ND or nutritionist is, they could be allowed fruits (most don't at the beginning, though), beans, legumes, gluten-free grains, tempeh, even apple cider vinegar. The diet I (more or less) followed is this one: http://www.wholeapproach.com/downloads/WholeApproach_Food_List.pdf
Is brown rice flour considered inflammatory. I see it recommended on anti-inflammatory diets, yet also see that it is considered to be strongly inflammatory on other sites?
Jo, I wish I could help you with this question, but I don't have enough expertise to answer. It's a good observation, though, that the web is filled with contradictory information. Best to find a good RD dietician that you can trust.
Actually, I think the more common reason that people buy brown rice over white is because it's half the cost! More people would probably buy brown rice if it were the same price as white. I don't know about anywhere else, but here in Ontario, brown is nearly twice the price of white.
Philip, I'm sure you're right (I think you meant the reverse in the first sentence — that it's twice the cost). But it's real food, whereas white rice is just starch. Here in upstate NY organic brown rice is about $3 a pound, and a pound of uncooked rice goes a long way!
Brown rice is good for health than white and red rice. one cup of brown rice contain 215 calories and less fat , rich in fiber, use full for diabetic patients. so eat brown rice more
i prefer to toast my brown rice in a dry frying pan and when it starts to pop, i put the water in. that makes gorgeous fluffy delicious brown rice in 1/2 the time - but does toasting the grain first wreck it's nutritional value?
Jean, you're right that toasting does improve flavor of rice, and other grains — as long as you don't do it on super high heat to the point where it burns, I doubt you'd be compromising the nutritional value.
In addition to being so nutritious, organic brown rice is probably the best tool we have to bring about social justice. If EBT food stamps were administered as vouchers for specific foods only -- the bulk of which being brown rice, lentils and beans -- everyone who needs good food for themselves and their families but can't afford it would get it. And there would be much less fraud in trading food stamps for cash. Also, it may be possible to put a dent in the rampant consumption of meat, which impoverishes the whole world, by officially encouraging more consumption of brown rice, lentils and beans. Why First Lady Michelle Obama doesn't focus heavily on promoting brown rice, lentils and beans through the EBT food stamp program is highly problematic. That shortchanges the US and the whole world.
Brown rice does help to keep fat off in the long term. Well, actually, it's probably replacing the white rice that keeps the fat off.
kamal prasad says
SUN RICE BROWN RICE IS THE BEST
Brown rice is the best make in a slow cooker with a pinch of cinnamin and onions. yum!
try cooking 1 cup brown rice 2 and a half cup of water in one tsp of salt in a tbs of vinger really good make the rice fluffy but still has a nice bite
What a nice idea, thanks!
AshLynn MFJ says
Hmmmm.... Mommy turned to brown rice nowadays..
Guessed she made the wiser choice!!
Anuj Arora says
Hi actually i am very fond of eating rice i always used to eat white rice..but now i am diabetic patient so i left eaten rice..so some one told me that i can go for brown rice is it good for me plz do suggest me?
Anuj, we try not to give medically-related advice, though there is ample evidence that brown rice is suitable for diabetes; here's one such article from Harvard: http://www.hsph.harvard.edu/news/features/gnet-brown-rice-diabetes/ — you might want to consult with a Registered Dietician for specific advice. Hope this helps!
My mom is a diabetes patient … can she eat brown rice? She cant resist rice at any cost …
or it is not good for diabetes patients?
Eakta, as I mentioned in a previous comment, there is evidence that brown rice is suitable for diabetics. Here is a link to a Harvard study: http://www.hsph.harvard.edu/news/features/gnet-brown-rice-diabetes/
Consumer reports and the FDA have done fairly extensive testing of arsenic in rice and find that Brown Rice (especially from the south, where arsenic-based pesticides were widely used to grow cotton) contains much higher levels of arsenic than white rice (stripping the bran and hull to make rice white removes most of the arsenic). California brown rice contains less arsenic so consumers may wish to copnsider that in their purchasing choices
Thanks for this valuable info, Scott! Very useful.
I went in search of Brown Rice in the market and ended up buying the Brown Basmati Rice. I have searched a lot for the Normal Brown rice. People says Only Brown Basmati rice is available in the market. Now am confused is it the same rice I bought or I bought the wrong one. I need to know because am maintaining a proper diet for weight loss and I have found in studies that brown rices helps in weight loss. Please help me. Your comment will be highly appreciated.
Hello - not sure why regular brown rice is so elusive for you, but Brown Basmati is great, too. It has very similar nutrients, and cooks up to a very tender grain. Another bonus is that is has a delicious aroma as it cooks. So no worries; use it and enjoy!
Kaashefah Davids says
I had a kidney transplant in 2011. And now after sooooo many years of hearing "you need to gain weight" my nephrologist says I need to loose 2 kilos LOL. Started eating brown rice now and loving it!
Thank you for the info. I have never eat brown rice before. And now I start searching what are the benefits are from eating brown rice. And I started eating a few days ago. I started seeing a difference in my heart . I have been struggling with heart palpitation recently. So I will stick with brown rice. Thank you thank you. .
Thank u for this information. I am also start to eat brown rice. Because of my inflammatory conditions.
Since the time I fell in love with the GM diet program, I have been eating only brown rice for lunch. It keeps me healthy and fat free. I know that brown rice is good for health but didn't know that it has so many benefits. Thanks for the info.
Very useful information regarding good health
Dennis L. Ziegelmeier says
I have Type 2 diabetes because of Agent Orange which was sprayed in Vietnam. I began detoxing about seven years ago and recently I have become about 80% vegan. (I'm working on it) I am careful to sort out GMO from non-GMO foods and that is almost becoming impossible. GMOs are "produced" in Agent Orange type treated soil and their DNA is changed as is the organism that feeds on it. Insects die from ingesting it and since insects eat nearly everything we eat, common sense would dictate it would be unhealthy for us to eat.
In relation to the discussion here of Brown Rice versus White Rice, once both become a GMO, wouldn't it be nice to warn those that may overlook the bad by being only told the possible good.
They sprayed Agent Orange in Korea also. I feel I know why.
Excellent article. We all need to push for truth in food content and that includes the presence of Genetically Modified Organisms (GMO) or their derivatives or by-products. e.g. soy lecithin, high fructose corn syrup to name a very few
Thank you for your excellent input, Dennis, and I hope your health continues to improve.
Howie Lunski says
What's the fiber content in 1 cup brown rice? Wild rice?
Howie, 1 cup cooked brown rice has 3.5 grams fiber; wild rice has about the same.
I don't understand why brown rice is more expensive than white rice when it's the white rice that go into all these processes which im sure takes more money to produce. Would've been better if brown rice is inexpensive and readily available just like white rice.
That's a great point, Marian. It probably has to do with economies of scale. The variety of rice grown for refining is probably produced at a mass scale (and likely with more pesticides). Brown and other specialty varieties, especially organic, are produced on a smaller scale and still have to absorb similar costs for harvesting, transporting, etc. Still, brown rice bought in bulk at natural foods stores is quite a bargain in terms of what you get nutritionally.
Is there brown rice cereal? What's the beneficial effect of eating brown rice with tofu?
There are several kinds of brown rice cereal — puffed, crispy, and flakes. You can even over-cook short grain brown rice and use it as a hot cooked cereal. I'm not sure there is any special benefit to eating brown rice with tofu other than that they go very well together!
Chef D says
Brown Basmatti rice pudding....you will never be the same again!
I cannot tell you how great brown rice is and though I do occasionally use white rice still (I'm from New Orleans and Gumbo must have white rice, IMO- Jambalaya I actually like better with Brown Basmatti) brown rice is just awesome!
I think brown rice is more healthier as it is unpolished and also has a large amount oh health helpers. We are lucky to get brown rice freely because my grandpa owns a large field used to grow brown rice.
Kelly i think you are right brown rice tastes awesom with cinnamom
I am on a weight loss diet, I eat only brown rice, fruits, cornmeal daily with exercises, I hope eating brown rice daily is not getting too much
is brown rice flour good for weight loss
sandra gross says
I like to eat brown rice each day and I noticed
a difference in my skin since eating it, and also you can add many different flavours to it
such as fresh mushrooms, herbs, curry, different stock cubes, so you will not get sick of it!
I use brown rice as a breakfast cereal. Just mix in apples and raisins.
And I cook brown rice in the microwave. One cup brown rice, two cups water. Cook on high for 5 minutes and then on 50% power for 30 minutes. No stirring or watching. The microwave does all the work. Perfect brown rice every time.
Thanks for the information.
I developed a liking for brown rice when i found that it is more tastier with carrot, salt, spices and cooked peas. Basmati brown rice is very tasty
Betty Panetti says
I'm going to try this brown rice. Can't stand white rice, thanks.
Regina Eze says
Hi, I received a text that says that spices which contain monosodium glutamate cause:nausea, headache, and allergic reactions. Is this true?
Some people do react very badly to MSG. Not everyone experiences these adverse reactions, but it really isn't good for anyone.
Perry Broadie says
I am an older man and all these years I thought rice was just used as a filler. I thank you and all others for the good info. Will get brown rice next time to the store. Who says you can't teach an old dog new tricks!!
I love this article, but as cook, I want to tell you that brown rice takes longer to cook than white rice
I am really a brown rice eater and it really feels great. I just cooked it plain in my electric rice cooker and everthing is gonna be alright. it will not take long time to cook brown rice if you use rice cooker.
Pon Kellogg says
I would like to say what I know about white rice, white rice is actually has not been through refining process, it's the type of rice that is naturally white. The term use on this article "
Before white rice went through the refining process, it at one time looked exactly like brown rice." I think this is inaccurate. Brown rice cannot be process or refine to become like jasmine white rice...it's true that brown rice is healthier than white rice.
Kifle Nerayo says
I am just researching for the use of brown rice. Per your explanations, I found it healthy. I am going to switch to brown rice from eating white rice. and thank for the news that brown is healthier than the white one.
Luz Díaz says
Me encanta el arroz bromn cuantas veces puedo comerlo en la semana y que porción
Sheryl Adams says
My 25 yr old son recently told me that brown rice is more healthy than white rice. So, I decided to check it out myself.
There's always another viewpoint, but the one in the article you link to is very poorly supported, and the Weston Price organization has no credibility whatever! They are shills of the food industry.
...saying that "white rice" is a refined "brown rice" is quite laughable...to a person from a paddy planter's family..
effie pagote says
We have a rice field back home. White rice really comes from white. People plant a grain of white rice and during harvest time it is really comes with white rice and not brown. And yup I agree brown rice is a healthy rice.
We and my wife started eating brown rice and we really can tell the difference. Before whenever we eat white rice during dinner, both of us feel bloated but now as we eat brown rice we can sleep the night peacefully without feeling bloated.
Thanks to this article it shed some light because of the healthy benefits of brown rice. The only "negative thing" I see about brown rice is that it takes roughly 40 minutes to cook it (you have to wake up earlier than usual lol), anyway, the benefits outweighs the "negative thing." Thanks.
@Pon Kellogg. There are literally hundreds of varieties of rice with different grain structure, texture and taste. But the author is right.
Brown rice and white rice are the same grain. After de-husking and milling, what remains is the white core. It is the milling process that takes away the bran, the germ and other nutrients.
shyam reddy says
The author is right. Some of the above commentators criticize author with half knowledge. Brown rice is the unrefined. White rice is the mill rice after shaving all the beard.
Alright people...let's use our brains here. Yes...at one time white rice was planted, harvested and eaten as an unrefined grain. However... if you live in a first world country, most likely you are eating a refined grain if you buy white rice. Use your brains... the author is obviously not talking about white rice that was eaten a century+ ago.
rice is much healthier. Im teaching kids a lesson on the differences between white rice and brown rice.
I've been struggling with my weight for years and in the last year, I've been gaining more and losing less.
I started eating brown rice two days ago and lost 5 pounds. I'm sold! White rice will no longer touch my lips!
Look into Baked Brown Rice. It does take 1 hr to cook, but it come out perfect every time. This is the recipe below I found and use. Flavor the water with your favorite spices, more spicy etc. Rinse off your Brown Rice. It will be dusty, no matter the source. Too much oil will make it a little too firm. After you cook it by the instructions for a while, you may want to start experimenting with it a little more,if you desire.
1 1/2 cups Brown Rice (uncooked)
2 1/3 cups Water
2 tsp Olive Oil
1 tsp Salt
Preheat the oven to 375 F and move a rack to the middle position.
Spread the rice into an 8-inch square, glass baking dish.
In a covered saucepan on the stove, bring the water and oil to a boil over high heat. Once it begins to boil, stir in the salt and pour over the rice. Cover the baking dish tightly with a double layer of foil.
Bake for one hour, until tender. Remove from the oven and uncover. Fluff the rice with a fork, cover with a clean kitchen towel; let rice stand 5 minutes. Uncover for another 5 minutes, then serve immediately.
P.S. again for the last time. Reuse your aluminum foil. No sense in throwing it away after one use. I put mine in the fridge flat and out of the way.
Article states: "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."
I find this VERY hard to believe, could you please cite the sources of the studies? Many thanks!
I'm not sure which study the author is referring to in this guest post, but there are a number of studies comparing the effects of white rice vs. brown rice on obesity and diabetes. Here are a couple: http://www.medscape.com/viewarticle/819304 and http://www.hsph.harvard.edu/news/press-releases/white-rice-brown-rice-whole-grains-diabetes/ — There are lots of others on the web.
I was suffering from constipation for over 3 months, I tried fiber products even, but none of them worked or upset my stomach! I just by sudden switch to the brown rice because i ran out of the rice and the store close to me just had the brown version. And I was just amazed by the result. it taste different, but enough delicious! and it really help my digestion.
Dr Petrock says
Just love these comments, so many people who have an opinion (usually wrong). I am a doctor and specialize in the endocrine system. Brown rice is the whole grain, once brown rice is processed it become white. White rice is brown rice with the Bran and Germ removed (outer shell). When you remove the Bran and Germ you are removing the fiber, nutrients, and enzymes needed to help you digest the rice and you are left with just the starch which has next to zero nutritional value. Brown rice has a far lower glycemic index than white. This is why we suggest to diabetics that they eat brown rice...and whole grain pasta. It eliminates sugar spikes and helps to maintain a stable blood sugar through the day. The bottom line is; brown rice is absolutely better for you. Brown rice does contribute to a healthier lifestyle and the reduced chance of forming diabetes, however, that also has to do with a number of other life changing practices as well, not just eating brown rice.
Thanks for sharing these helpful insights, Dr. Petrock.
Thanks ... I want to try it every day...
Andrew Law says
Everyone knows brown rice takes longer to cook. You had me confused for a minute. You should fix this.
Cooking time is pretty much the only reason I eat white rice. But I will be switching soon. Thanks for this information!
tnk u for sharing these helpful tips..
Please correct your statement, "Brown rice is the “unrefined” version of white rice...." I grew up growing rice and there is not such thing as white rice is refined and brown rice is not.
To be clear,brown rice is unrefined which is healthier,and white rice is refined which is not? I know that cooking robs foods of nutrients. So how do I keep that from happening or at least keep as many as possible in the rice?
Brown rice (unpolished) contains more sugar compared to White rice (polished). I don't know how to reduce sugar level by eating more sugar.
I am not diabetic and my doctor recommended that I eat brown rice instead of white rice. Btown rice may be healthier but I do not enjoy the taste of it. It chews/feels rougher and greasy (somehow). I tend to eat less when I am eating brown rice though.
Andrew, try brown Basmati rice. It costs a little bit more but if you enjoy it, it will be worth it. It cooks to a more tender texture and is so aromatic.
I had read that brown rice has
high levels of arsenic in it (since it is less refined). Does anyone know of a good study on that? Tks!
This is the most thorough study I've seen on the subject, Chris. It details better brands to use and how to limit exposure: http://consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm
To Jasmeen (connect #1:
I use a rice cooker and the cooking time is no different than when I cook rice on the stovetop.
To Yasmeen (comment #1):
I use a rice cooker and the cooking time is no different than when I cook rice on the stovetop.
There are so many varieties of rice. True, white rice is the refined and polished rice but It's the white variety. The brown rice sold in the US is unpolished/unrefined brown rice variety. If you break the kernel of a brown rice, it won't match the the whiteness of the white variety. What they sell in the US are polished white rice & unpolished brown rice.
Most white rice you buy at the grocery are milled brown rice (see above) Brown rice has much more arsenic, alot of which can be negated by using this cooking method. #1: rince the rice off twice.. #2: To make perfect brown rice do not go with the 2:1 water to rice method, use about 4 times as much water. Boil for 30 mins. drain, return to pot and cover, let sit. you will lose some vitamins this is true. You will also knock 50% of the arsenic off.
here is the report on arsenic in rice the consumer report is a scare monger, look at their syrup warning too if your just looking for things to avoid. The Japanese and koreans have been eating rice everyday since the dawn of time and have some of the highest lifespans. http://ataridogdaze.com/recipe/arsenic-rice.html
@ronnie (connect #27) thr is also goog sugar and bad sugar.if u take a good sugar it wil feels u gud,for bad sugar it turns u to fat.
I am taking brown rice very regularly,and don't feel any strain and stress even worked 12 hours per day. It is very good for students.
P P Rajagopalan says
As a person who has been using 'brown' rice (born and brought up with rice as the staple food), Let me tell something - some from experience; some picked up here and there.
1. Basically rice could be classified into 2 categories and further to two types of each. 1. Parboiled rice and 1. raw rice. Parboiled is a process whereby paddy (the grain with husk in place) is boiled then dried (usually sun dried) and then they are milled. The milling (the machine age way, replacing pounding) could be just to remove the husk or can be more intense to give the rice grain further polished. If it is not polished, the rice is brown in colour and by excessive polishing it becomes white. So we have two varieties in par boiled rice: a) unpolished b) polished.
2. Rice (paddy) could also be directly milled and here again we get two varieties, polished and unpolished. It is the bran coating that gives the colour and it is bran that has all the beneficial qualities.
Two things worth mention here. 1. All rice varieties do not have the red or brown colour for the bran coating. The ones with whitish bran could be as beneficial as the brown variety. So what is important is the severity of milling and not the colour per se. 2. The parboiling operation causes the nutrients in the bran to infuse into the rice grain and hence even polished parboiled rice could be superior to the white raw rice.
The last point, good rice is where the paddy is stored for about an year and the rice freshly milled. Freshly milled is important because bran get easily oxidizes and loses its nutritional and other benefits. People, even Government authorities (India) and FCI officials apparently do not understand this principle. The best is parboiled rice of old paddy, freshly milled and milled just enough to de-husk. Then again there are innumerable varieties (around 5000 strains) of rice and they differ widely in taste, nutritional value and medicinal value. Wetland paddy (name of the strain in Kerala, Kudiru and Orkazhama) is among the best for brown rice and midland paddy, Kazhma (Bran colour is whitish) considered good for taste. Of course Basmathi Rice does not need introductory mention!
Rice is really the superior grain. But by bad mode of storing and handling, it is supplied in a spoiled condition!
healthy brown rice says
Today, I heard from my grand father about the brown rice. He said how they used to eat and also said about the results. Comparing to the today's modern diet it is too beneficial ... yes the author is right...
Brown rice cooks faster? I think not.
alvem m labrador says
bronw rice is the right choice lose weight control sugar hi fiber low carbohidrates is good for the healh
Leon Brodeur says
Brown Rice grown in Arkansas contains a high level of arsenic, which is poison. Hard to BSkyB's but true, please check it out.
what about soaking the brown rice over night - I do that and it takes no time to cook
Boil 10 cups of water, then add 2 cups of brown rice with a little sea salt for only 30 min. Drain water or soak a few extra minutes to plump and drain the rice to eat. Can freeze portions too.
cliff jairam says
I am now starting to use brown rice, thanks for all the information.
Hats off to brown rice!
thyagaraja nc Thyagaraja says
I am bit fat, I need to reduce my weight. whether brown rice is helping or not pls suggest me fast ...
Myself a lady aged 47yrs with diabetes , I have put on weight , so I started eating brown rice from today, can you sms me will the brown rice can reduce my weight and cut down my sugar levels ? ..........
Lokanath patel says
Eating brown rice is good for you. It has fiber, bran oil, flavor, more filling power compared to worthless white power. White materials such as white flour or white rice, white sugar, and white salt are real health problems for most people and this world. Please think about it. De husking milling and removing kernel from natural brown rice makes white rice which we eat. What a shame. Please replace white rice with brown rice. Thank you,
very useful and healthy information
kamaliza Dorothy says
am diabetic 5 yrs, I can take brown rice on my dinner? thx
Dorothy, it's probably good for you, but you should confirm with your MD or a Registered Dietician.
Food Fiber Info says
Brown rice is a very important source of food fiber that is necessary to improve health in general and digestion in particular. Food fiber is a thing that can help you feel satiated for a long time, giving you the sense of fullness. It is able to withdraw toxins and excess residue that pollute intestines and the “bad” cholesterol that is to blame for development of atherosclerosis. Apart from that, food fiber can prevent abrupt drops of blood sugar that cause the sense of hunger when the body does not actually need nutrition. All this prevents overeating effectively, reducing the risk of obesity as well.
Brown rice is awesome, i'my 50 years old, but I still jump high for the volleyball
Author forgot to mention the very high level of arsenic found in brown rice. And tells readers that its a excellent baby food.
There are concerns about arsenic levels in rice. Here is balanced article on the issue: http://www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm
papa sam says
I learned brown rice is an excellent choice, just bought some to try.
It is very good. I am a diabetic patient and after start using this i feel better. Good product and the details are nice.
prakash Talekar says
I have started brown rice from today. Let's see.
Yes of course Brown rice is the golden rice on our planet, when consumed at right levels it is helpful for diabetic and many researches show that Brown rice is a "Diabetic friend". You can use brown rice in different styles using "Nutreat", which has been formulated basing on a complaint that "it is difficult to eat, boring taste, hard to digest". We have used organic brown rice for its formulation along with some useful dry fruits for diabetic. So now eating brown rice is also tasty & interesting.
So, give it try.....
Indira A says
I just started eating brown rice.....I love it
sam otu says
brown rice is the answer to very good health.
Will N says
Are you saying that White rice before it is milled or dehusked is brown rice?Or brown rice becomes white rice after it is dehulled?
The brown rice becomes white when it's hull and bean are removed.
what is better then brown rice and green tea, and baobab
I am from the Philippines where rice is a staple food. Since I was a child I have been eating white rice but started eating brown rice since meeting my husband 13 years ago. I did not miss white rice at all. Nowadays my tummy feels awful and gassy when I eat white rice in restaurants. I have recommended brown rice to friends and family but I don't understand why they think it tastes different than white.
Bodh raj Kalia says
Good sharing. I am getting benefits.
white-rice and brown/wild-rice..They remove outer shell of brown-rice while polishing it to make white-rice..(& probably make 'XYZ-medicines' from that removed part..)..You are on white rice feed most of time from childhood until a health problem, mostly type-2 diabetes is detected..suddenly you are wide awake & start skipping rice..(or switch to brown/wild-rice)..but that's not sufficient..now you are fed with those 'XYZ-medicines'.!!
Like we Love Glittery Life-Styles & waste our Hard-Earned money on it, we like Glittery-Foods & waste our Health on it.!! Why not awake in the beginning, and adopt #SimplisticLifeStyles & #SimpleRawFoods.. 🙂
I've been convincing my friends to join with me when it comes to eating brown rice. And yet, the only reason they don't like because it looks unclean. Who wants brown versus a clean white rice, right? But I have long known the benefits of brown rice in the body. Maybe they just need to read this and convince themselves. But as for me, I will always prefer brown rice.
I can't believe how people would chose white over brown rice anyway. White rice is tasteless compared to brown where you can taste that nutty bran goodness.I always use brown rice over white even when cooking an Indian or Chinese meal where it is traditionally served with white rice.I think the same about bread. How most people prefer tasteless white bread over delicious brown is beyond me.
Jason O'Brien says
Just had big bowl of brown rice for lunch, and I found this on Google. I like productive procrastinating.
I have already known that brown rice is the better option than the refined one. I have to start having them now on my meals. It is even recommended to those suffering from diabetes. Thank you for this!
Tracey from NIGERIA says
Brown rice n basmatti rice are my favs,yet to try it with brocolli sa
uce...HEalthy meals are the best way to avoid the hospitals.
Interesting article. I would really love your comments on this article:http://www.aworkoutroutine.com/brown-rice-vs-white-rice which says Brown rice isn't that much different to white rice. I am most concerned about the aresnic.
Brown rice cooks quicker? White rice cooks in like 15 minutes. Brown rice cooks in 30~45 minutes.
You're right, Oliver. I'm not sure why the author of this artlcle claims that brown rice cooks more quickly, and no one has noticed that until now (including me!). I will remove that sentence. The additional cooking time is worth it, however!
Brown rice must be recommended even more by health professionals. The sad truth is most people are not informed about the benefits of eating brown rice. This article is one way to make people become more conscious in their eating habits and food choices.
I am not really a fan of rice, but reading this I would love to try brown rice now. Thanks for posting!
Are there differences between white rice and brown rice? Yup, definitely.
Are those differences likely to make any significant difference whatsoever in terms of body composition or health with all else (overall diet, training, consistency, etc.) being equal? Nope.
In fact, when you really compare the two, any differences that might be even close to significant (for example, digestibility and arsenic content) actually favor white rice over brown.
So which one is better? It’s a tie, and that tie is likely best broken based on your own personal needs and preferences. The rest doesn’t matter. Eat the one you like best and/or have less issues with eating.
Gaddikeri Muthuprakash says
Very good Health Tips ... ... ... GMP
Brown rice is amazing. If you change your diet a bit and put brown rice in your diet you will feel the amazing change in a month! it has influenced on my skin and hair as well. I feel really full after eating lunch and I can survive till the day after with a really small portion of a salad at 7:00 pm. this is really amazing. I am not tired at all and my digestion is great. I have no bloating after brown rice. I was a sweet tooth and I still am but with brown rice I feel so satisfied that I do not crave for sugar... I mean,,, I barely crave for sugar...
Question: Is brown rice good for baby under one year old?
What about the arsenic levels? I have read that it is high than in permissible amounts.
Brown rice and basmati rice which one is good for weight loss
Lydia M. H. says
I just discovered a Colombian dish by the name if "orroz con coco" it's traditionally made w white rice. I use brown rice bc I feel so guilty eating the white rice knowing how bad it is for my body. It's good to refresh our knowledge about the foods we eat to stay strong on our path to wellness and longevity. Thank you fir This wonderful little article.
Come on oh americans! Are you kidding me ? Consult with your MD or registered dietician to see if he or she will allow you to eat brown rice ? You guys can only be kidding me . Wake up to the real world . Brown rice is the rice "in natura " white rice is just brown rice stripped of the good elements just as white flour ... So basically if your MD tells you yes ? You will start to eat ? And of Not then you will stick to white rice ? Wonderful !!! So to eat a Mac burger then no need to consult a MD as of course McDonald is FDA approved . These non sense is crazy !
Big L says
#8... WoW.. Basically we everytime we eat "White Rice"... We are feeding our bodies diabetes... Thnks for this.. I will share....
I have replaced white rice with brown rice and am so used to it and have felt the benefits. I should get my cholesterol checked because I had bordering on high levels.
usha devi says
I make delicious idli and dosa using brown rice It goes very well with any gravy or chutney.
CAREN SIEW says
brown rice can prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.
Brown rice is of course better in nutrition and glycemic index and definitely what diabetics should choose - but it still has the same number of carbs and it should be mentioned that portion control is still just as important.
How much brown rice is to much though? I swear I could live off the stuff.
Ashley, it's good to vary your grains. Having too much of anything can actually trigger an allergy. Plus, brown rice has minute amounts of arsenic depending on where it's grown. So ... moderation is best, even in a good thing.
I love the information. Thank you for sharing.
Here is a link that tends to counter what you say about brown vs. white. Would appreciate your response to it. Who are we to believe
I wonder why brown rice is more expensive than white rice if technically, it requires less processing and no requirement to add anything to it to make it "healthy"
That's a really interesting question, Julianna, and it probably has to do more with economics of scale. White rice is usually grown and processed by large food corporations, whereas brown rice growing is likely a smaller farm, smaller batch operation. Then, too, brown rice is more often organic than white, so that means an even smaller scale. Still, when you consider how much food value can be gotten from a couple of cups worth of uncooked brown rice, it's still a pretty economical food!
Amber Mayer says
I've tasted for the first time 3 months ago.. And I love it but it's more expensive than white rice but if getting more benefits what matter most.. I'm wondering how many cups of brown rice must consume in one day especially to the stroke person and heart enlargement.. brown rice also good in those high blood?
brown rice side effects says
nice blog, thank you, here gives you some benefits and disadvantages of brown rice. may all of people know about brown rice, it is also good for health but we have to know also what are the side effects with brow rice. so in this article they gives you few more tips. lets visit.
Vijay kr pd singh says
Got informed . Really good for health . Also a big remedy for many deseases and full of nutrition. I am from Jharkhand, India.
Mike Maybury says
At age 15 I came across advocates of natural living and shortly adopted a wholefood vegetarian diet.
It included whole-wheat bread and brown rice and other whole cereals, like flaked oats and barley.
At age 80, I look back on a life with very few illnesses. Flu once in 1958, and only one cold in the last 15 years- mind you, I put this last benefit largely down to the natural supplements that I have taken for 15 years. Before that I would get a cold every couple of years, probably.
The fibre, in particular in whole-grains is very beneficial for health, as you state, and means that I have never had constipation (other than a couple of occasions when I was persuaded to take doctor's drugs, most of which cause constipation !)
Raghuram Kshirasagar says
Very informative,very helpful, I am from Karnataka, India.
krunal rathod says
thnks 4 this..!i
can we eat brown rise daily..??? & how much..??!
Krunal, while brown rice is healthy, I'm not sure it should be absolutely every day. It's always good to have variety. Try other grains like barley, quinoa, and bulgur, along with brown rice.
Zi Newton says
Now that brown rice is well known for its health benefits will the market sell "fake" brown rice? As we know merchants will do anything to cheat for a buck. I have been buying brown rice for a while but often wonder if they are real, especially if it is from China. A Chinese friend use to say: "In China, everything is fake. Only cheaters are real."
James Peden says
The article about white rice being better than brown rice makes a very large error. Brown rice indeed has a much higher phytate content, which INHIBITS CANCER CELLS! For that one reason alone brown rice is much preferred. California Basmati brown rice contains the least arsenic.
Just introduced brown rice into my diet and eliminated bread (wheat) and I'm amazed at how much better I feel. After a period of severe abdominal cramping and bloating, I began to investigate whether I was gluten intolerant and decided to try brown rice with veggies and fish for one day. Lo and behold I felt better within just one day (amazing but true). The bloating and cramping I had experienced disappeared overnight (not an exaggeration). I'm sold now on brown rice and have added it as a daily diet staple to replace wheat bread. Enjoying all the new energy and not missing the cramping and bloating 😀
Hi....it's my first time eating brown rice. mmmm ... I am waiting for good results in my body... I really enjoy it.
Syed Shafi says
I would like to know whether can a diabetic patient eat this Brown Rice in the night instead of Roti
ALso good if you can tell us how to cook the Brown Rice
would be very helpfull
Lolo Nyingifa-Williams says
I bought and ground brown rice today ,mixed and cooked it like pounded yam and ate with fish stew and okra . and I feel less bloated. will it reduce my cholesterol level, and should I eat it every day?
Tony Stubbs says
We are septagenarians sailing around the world and are now in S E Asia. Brown rice provides most of our carbs with small amounts of meat and fish. We avoid anything with residual antibiotics like battery chicken and are fit and healthy. Wholegrain Basmati is our favourite along with red rice. I am a chef and normally simmer rice for 20 mins then put it "in bed", covered, to cook it for an hour or so. Our favourite is stir fry with maybe 10 fresh veggies, herbs and spices, but very little pomace olive oil. The rice is best the next day as the carb content is much less according to the BBC news!
Nonee Friend says
4. Promotes Weight Loss The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier.
ITS peak, not IT'S peak.
IT'S means "it is"
Nextech Solutions says
Very informative article on the health benefits of basmati rice. Love basmati! Thanks for sharing!
I suffered stroke in 2007 affecting my bowel movement. For 7 years I was taking Dulcolax almost everyday just to move my bowel. And in early 2015 my eldest daughter introduced to me eating brown rice. Thanks God, my bowel movement became almost normal until now.
I have eaten white rice all of my life with sporadic ventures into brown for the supposed health benefits. After reading your article brown appears to be the way to go but I am wondering just how much better it is. Can you put a figure or scale of the difference?
Giggy, here's a good post on the essential nutrition difference between brown and white rice: http://www.livestrong.com/article/381241-nutritional-values-of-white-rice-vs-brown-rice/
Lindsey J. says
At the age of 35, my bf and I decided to make the change from white rice (Jasmine is my fave!) and have been eating brown rice for over a month now.
We have noticed a tremendous change in our bodies and have lost about 5-10 pounds from this change alone. I had no idea the impact and how this little change made a world of difference...
Joshua Prieto says
Linda, great information and thanks for the article. I've heard several stories about the switch from white to brown rice being beneficial, but only recently found the reasons why. This video shows several scientific studies that also supports your information. http://nutritionfacts.org/video/brown-black-purple-red-unlike-white-rice/
I have always struggled to enjoy brown rice because each time I have eaten it, the grains were so hard and it didn't feel right. I cooked it with dinner tonight and I actually liked it better than white rice - and I added no additional seasonings. #score! I'm looking forward to creating more healthy alternatives for or dishes on my food blog. =) so glad to finally enjoy it.
I love brown rice. Sadly it causes me a great deal of gas.
Try adding more water when it's done, and cooking it further, almost to the point of overcooked but not mushy. It may be easier on your digestion that way.
Stefan K says
I would do more research before placing a verdict. All in all I would rather go more natural and unprocessed. However, there are other interesting views (below)
ATANU GUPTA says
I am eating brown rice more than a year. It is very light, easy to digest.one will not feel over eating or feel heavy. I suggest to take brown rice without any hassle.
Can i eat brown rice daily? What is a good brand for brown rice?
Nellie, you can eat brown rice daily if it agrees with you, but I wouldn't eat it every day. It's good to have variety, even with a healthy grain like brown rice. Vary it with quinoa, barley, whole grain couscous. I recommend organic brown rice, which you can buy in bulk to save money. Or try some rice blends like Lundberg.
I stopped eating white rice for more than five months, I have not started eating brown rice, it is something that have been in my thought lately. I have lost weight after introducing oats in my diet, I eat oats breakfast and supper, lunch is anything big or small (healthy), but oats have been doing wonders, people have been complimenting my smooth beautiful skin and weigh loss. my bowels work perfect, no bloating, I used to look like a pregnant woman:)
Is the sunrise brand brown rice out of the packet good for you?
I am curious about sprouted brown rice and wonder where I can find it? I read that sprouted brown rice is better for you because it reduces the phytic acid found in all brown rice more so than white rice. I'm aware that brown rice can't benefit us consumers well because our bodies can't absorb all its nutrients. Those nutrients are not absorb in brown rice due to the high content of phytic acid, the "anti-nutrient".
I personally LOVE brown rice far better than white rice because brown rice is tastier, looks healthier and is satisfying to my palate. Can I find sprouted brown rice in Safeway, Giant, a Chinese/Japanese restaurant or do I need to go somewhere else to buy sprouted brown rice?
Tony Trapp says
2.5 years ago I had a stroke when I was 44 because my homocysteine levels were to high, I eat brown rice almost everyday with lentils sometimes, after that I feel a lot better and pleasantly full and I have a lot of energy, I used eat garbage like fried foods, burgers, pizza etc, with these foods i feel sluggish, very tired. I made the right choice, thank you a million brown rice your my new best friend.
I am from India and I still don't see anyone anywhere buying brown rice if its so healthy then how cum its hidden and not known publicly only when I read it on Internet I see ppl discussing abt brown rice... ???? Y its not available lik wwhite rice..everywhere.?
Where can i get it in nigeria? I have never seen it before.
Richard claypool says
I love brown rice! I'm not vegan, nor am I a vegetarian, but I do eat a lot of fruits and vegetables.
When I was younger, I was turned on to brown rice, and never looked back. It is sad go, that brown rice cost more than white rice.
i have to askd is it ok to recommend brown rice to a child age 6 and 9 yrs old?
i sell brown rice. very neat and nice. you can use it for jollof fried rice and white rice.
Julius S Benggon says
I prefer unpolished rice & not polish brown rice. The polish brown rice are the same as the white rice. Don't be mistaken because the polish brown rice is still looks brown colour but it is polish just like the white polish rice.
So make sure you take the unpolish rice or unpolish brown rice. Thanks.
I really enjoy brown rice but find the higher levels of arsenic makes my head hurt. The protein in rice is very low grade so I always add meats or good protein legumes into the meal. I thought the vitamins were kind of valuable but it turns out my organic multivitamins cover all of my needs. Hmmm, I guess I just like the flavor of brown rice better.
Thanks for good information about brown rice. Could you tell me how much need for diabetes person type 2 for per day.
Hi Shahla, we can't give advice for medical conditions; this would be best discussed with a Registered Dietician.
خرید نان says
Yukio Uehara says
Why isn't Arsenic mentioned in this Article? Brown rice has about 80 percent more inorganic arsenic on average than white rice of the same type. Arsenic accumulates in the grain’s outer layers, which are removed to make white rice.
Regular exposure to small amounts of arsenic can increase the risk of bladder, lung, and skin cancer, as well as heart disease and type 2 diabetes.
You may be able to cut your exposure to inorganic arsenic in any type of rice by rinsing raw white rice thoroughly before cooking, using a ratio of 6 cups water to 1 cup rice, and draining the excess water afterward. That is a traditional method of cooking rice in Asia. The modern technique of cooking rice in water that is entirely absorbed by the grains has been promoted because it allows rice to retain more of its vitamins and other nutrients. But even though you may sacrifice some of rice's nutritional value, research has shown that rinsing and using more water removes about 30 percent of the rice's inorganic arsenic content.
vignesh shetty says
how to cook it fast?
When it comes to brown rice, there are only a few options for cooking it fast. First, you can bring the water with the rice to a boil in a saucepan in the morning, then cover and let stand until dinnertime. It will have cooked part way and will only need a few more minutes. If you cook it in an Instant Pot or pressure cooker, it will cook quickly. And finally, companies like Uncle Ben make quick-cooking brown rice that's partially cooked. It's not as good, but not terrible, either!
Brown rice is harder to digest than white rice because the grain is intact. The phytic acid also causes gut irritation and bloating. White rice is superior to to brown rice especially for athletes for fueling workouts and facilitating recovery. The differences between brown and white rice (fiber and protein content, etc.) are negligible.
I don't care about arsenic. Is there a case that died eating brown rice let me know and I will stop my brown rice. Our body contains more chemicals which is like arsenic, its only minimalist
Woow .. I'm in Ghana where can I get original brown rice to buy? and how do I know this rice is the best on the market?
Ritika Gupta says
I Ritika gupta start dealing with hand pounded rice. we are producing hand pounded rice by humans only and not by any machines. so that all the rice nutrients will not get lost. secondly this rice is beneficial for high Cholesterol, high sugar patients and also helpful in weight losing.We are trying to bring back our ancient india.
Barbara Tremblay says
Tell us more about protein. In brown rice
Rajesh DOBARIA says
I am from JAYANT SNACKS, India. We are in snacks producer company and want to use BROWN RICE in our products for healthier snacks, The information of brown rice is too much useful for us to develop High Fiber and Nutrient snacks.
I eat it every day, along with chicken/beef/turkey and sometimes hummus, as it might be too dry.
Ernest London says
I didn't realize that brown rice could help reduce cholesterol because of its natural oils. I struggle with high cholesterol, so I am always looking for ways to reduce it. Brown rice seems to be really healthy, I will have to add it into my regular diet!
Vijaya Kumar says
I am a diabetic and a regular consumer of White Rice. Having gone through the benefits of Brown Rice over White Rice for Diabetes, I am planning to add it to my diet!
Charles Pantino says
The white rice isn't even near equal to the benefits of Brown rice.
Great article for any one who want to know more on brown rice. Thank you on behalf for team daksh farm growers of whole grain rice
Favour chinedu says
I like brown rice to white rice,my problem now is how to get it.
Favour chinedu says
Please is brown sold in Nigeria?
SurEsh pandya says
I eat brown rice1/2 cup daily my sugar is 180 I feel fresh.
I wouldn't be able to answer that, unfortunately, but perhaps there's a way to order it online?
Good explanation of brown rice and its benefits, very useful content thank you for the post.
That's great! My mom is a diabetic patient and brown rice works perfectly for her. Thanks for sharing 🙂
Vishal chauhan says
Informative article, but when should i consume brown rice
Brown rice is the best makes you feel fuller and gives you more energy good all round super food
Im on keto. Hope brown rice works
I started eating brown rice 15 years ago and it works on me. I buy long grain brown rice for healthier and I mix it with assorted black rice.
Could probably use a mention of the main negative - so somewhat one-sided. Most cholestral problems are not influenced by diet. Who eats a cup of rice a day to get that manganese- serious arsenic issue if you eat that much brown rice.
I am eating brown rice everyday and if I tried white rice its taste very bad to me and I don't gets full and it irritates my stomach
Brad Dalton says
Try a rice cooker rather than boiling rice.
Oh wonderful brown rice,but can it add on my weight?
Im quite positive that most is not all cholesterol issues are directly linked to diet. Most all health issues are linked to our diet, even many cancers. Please visit Physician's Committee For Respondible Medicine and see where they stand on health and nutrition . 🙂
Earthy colored rice is the best causes you to feel more full and gives you more energy great all round super food, Thanks for offering your plans to us.