Rice is a food staple and primary crop grown all over the world. There are several different types of rice — including long-grain basmati, black rice, white rice and sticky (or glutinous) rice — but in terms of health benefits, not all are created equal. Brown rice is one of the healthiest and most-studied types of rice.
When brown rice becomes white rice, large quantities of B vitamins — including 90 percent of the B6 — half the manganese and phosphorus, more than half the iron, and all of the dietary fiber and essential fatty acids are lost. White rice may be enriched with nutrients, but this process does not yield a food as healthy as the original.
When brown rice becomes white rice, large quantities of B vitamins — including 90 percent of the B6 — half the manganese and phosphorus, more than half the iron, and all of the dietary fiber and essential fatty acids are lost. White rice may be enriched with nutrients, but this process does not yield a food as healthy as the original.
Heart health
Brown rice’s high magnesium content is good for your heart, according to Toups. She said, “[Magnesium] is an important mineral for regulating blood pressure and offsetting sodium in the body. Therefore, it’s no surprise that whole grain consumption is associated with healthier carotid arteries and blood pressure levels.”
Digestion
Brown rice contains 88 percent of the recommended daily amount of manganese. “Manganese is an important mineral that helps digest fats,” said Toups. Brown rice also contains 3.5 grams of fiber per cup, which is 14 percent of the USDA’s daily-recommended intake. Fiber is well known for its digestive benefits. It helps keep bowel movements regular, reducing constipation, and helps keep bowels healthy.
Energy
According to Toups, manganese can also help you “get the most from proteins and carbohydrates.” It helps turn them into energy so that you can keep moving.
Brown rice also contains protein. “Unlike refined grains, which are missing about 25 percent of the grain’s protein, and are greatly reduced in at least 17 key nutrients, whole grains like brown rice are much healthier,”
Cancer
Brown rice may help lower the risk of cancer thanks in part to its manganese. “Manganese may protect against free radicals, which are cancer-causing agents. Brown rice is particularly associated with lowered risk of colon cancer, prostate cancer and breast cancer. Brown rice is a good source of selenium, which may be associated with reduced risk of colon and prostate cancer.
Diabetes
Eating a lot of whole grains, such as brown rice, is associated with reduced risk of several diseases, including Type 2 diabetes. Recent studies are starting to look at brown rice and diabetes in particular. Toups referenced an Indian study of overweight individuals designed to look at diabetes risk and brown rice. Here, “the researchers found that IAUC (incremental area under the curve, a measure of blood sugar management) was 19.8 percent lower for the group eating brown rice and 22.9 percent lower for the group eating brown rice and legumes, as compared to the group eating white rice,”
Weight management
Another study found that overweight women who replaced one meal a day with a mix of brown and black rice for six weeks lost more weight and showed an increase in good cholesterol and antioxidant activity than those who replaced one meal with white rice.
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