White Rice vs. Brown Rice Battle

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All rice is equal, right?
What could possibly be the difference between white rice and brown rice?
This is the debate: White Rice vs. Brown Rice!When you are dieting and eating healthy and all that jazz, you are told to eat long grain (not instant!) brown rice. This is fine except no one ever really tells you WHY you should make the switch.

Brown Rice over White Rice Reason #1 – Nutrients

  • Fiber – Aiding digestions, lowering risk of heart disease and diabetes.
  • Manganese – It is involved in bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism. (Benefits of Manganese)
  • Selenium – Involved in processes concerning everything from reproduction to thyroid activity, correct eye functioning, DNA synthesis, muscle function, and the efficient working of the heart. (Benefits of Selenium)
  • Magnesium – It plays a big part in keeping the heart healthy, making sure bones are strong and helping the body absorb other important minerals such as calcium and potassium. (Benefits of Magnesium)

from Reader’s Digest:
As a nutrient-packed, fiber-rich whole grain, brown rice has many of the good qualities you expect in a Magic food. Not only does it boast six times the fiber of white rice, it’s packed with vitamins, minerals, and natural plant compounds made by nature to protect your health. And, as a whole grain, brown rice is part of the formula for lowering your risk of diabetes and heart disease. Remember, we want you to aim to eat three servings a day of whole grains, which protect against metabolic syndrome, diabetes, heart disease, stroke, and cancer. A serving of brown rice is 1/2 cup.

Brown Rice over White Rice Reason #2 – Health Benefits

  • Increase Weight Loss!
  • Reduce risk of:
    • Diabetes
    • Heart Disease

from Fit Sugar:
Did you know that if you eat just two servings of brown rice a week, you can reduce the risk of type 2 diabetes, while eating white rice on a regular basis increases the chances of type 2 diabetes by 20 percent?

“White rice is what’s inside brown rice after

the brown rice is polished down, removing

the bran and the beneficial nutrients.”

from WHFoods:
Women Who Eat Whole Grains Weigh Less
A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women’s Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains

White Rice vs. Brown Rice come to a tie on the following issues…

I think brown rice tastes just as good as white rice so I don’t think this is a big factor in switching over.

Instant rice is a convenience food but you aren’t really getting the true nutritional value of rice from this type of food. All rice takes about 40 minutes to cook whether its brown or white.
Side Note: My friends swear by their rice cooker! Automatic Rice Cooker – Amazon

Eating Out
Sushi? You can always ask for brown rice and most likely, they can prepare your favorite rolls with it.

I guess its easy to see that in the brown rice vs. white rice battle, brown is the obvious healthy winner. Brown rice has more fiber, minerals, nutrients, health benefits and since it counts as a whole grain, it can help increase weight loss results. Every once in a while, I have to look into WHY I’m doing something. I mean, I could definitely tell you that brown rice is better for you and that you can’t do the instant kind but the WHY is important so you can validate your reasons and feel good about your healthy choices. If you didn’t know that brown rice is healthier than white rice, you do now.


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