White vs Brown Rice

White vs Brown Rice

Calories

A cup of cooked, medium grain white rice has 242 calories vs. 216 calories in a cup of long grain brown rice.

Fiber

White rice has only 0.6 grams of fiber per cup compared to 4 grams of fiber in brown rice.

Carbs

White rice has 53.2 grams of carbs per cup vs. about 45 grams in a cup of brown rice. In addition, the 4 grams of fiber in the brown rice brings the total net carbs down to 41 grams.

Type 2 Diabetes

Harvard researchers found that eating five or more servings of white rice per week raised a person's risk of developing type 2 diabetes, while eating two or more servings of brown rice per week actually lowered a person's risk of developing the disease.

Vitamins and Minerals A cup of brown rice contains 84 mg of magnesium compared to 19 mg in white rice. This is because white rice is created by removing several of the outer layers of a grain of rice. Many vitamins and minerals are lost in this process. While some of them are put back into white rice (hence the term "enriched rice"), many, including magnesium, are not added back in. Also, eating a food that contains its original vitamins and minerals in tact is much better for you than eating an "enriched" food that has been stripped of its nutrients and had chemically processed ones artificially added.

Shelf Life

Uncooked brown rice has a considerably shorter shelf life (about six months) than uncooked white rice (eight to ten years) due to the oil in the germ layer of brown rice. Therefore, if you are buying rice as a survival food for long-term storage, white rice might be the better choice.

Cooking Time

Brown rice takes longer to cook than white rice because of the outer layers of bran that white rice lacks.

So, if you're trying to decide between white rice and brown rice for health reasons, it's clear that brown rice is the winner. If you're looking to buy rice in bulk for long-term food storage, then white rice is clearly the more practical choice.

Here’s eight excellent health benefits of brown rice that prove its superiority:

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 gives us 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 fuller but overall ate 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 plaque build-up and reduce chances of developing heart disease and high cholesterol.

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 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.

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.