When rice is harvested, it must be processed before being sent to market. In the case of both white and brown rice, the inedible outer hull of the rice is removed so that the grain of the rice is accessible.
White rice, the individual grains are further stripped, the bran and germ and also removed, and the grains are polished to be white and smooth. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron.
Brown rice, however, is left with these outer layers intact, and since the bulk of the nutrition is available in these layers, brown rice is better for the consumer.
Health Benefits of eating Brown Rice
- Brown rice has the nutrient rich outer layers which has numerous good fats.
- It is rich in fiber, which is an extremely important part of the human diet, and serves a number of dietary functions. Foods high in fiber help to maintain intestinal health, prevent cancer, fight obesity, and affect the probability of getting both heart disease and diabetes.
- Provides all necessary carbohydrates requirements, without causing any abrupt spikes in the blood sugar levels, so beneficial in both heart disease and diabetes. Manganese contents are high in Brown rice, and manganese helps those with insulin resistance to maintain their blood sugar levels, again making it an excellent food choice for diabetic patients.
- Brown rice is an excellent source of manganese. Manganese helps keep our bones strong and healthy, and also helps to synthesize cholesterol and fatty acids. It has also been shown to help lower LDL cholesterol levels.
- Beneficial for stomach and intestinal ulcers and for diarrhea. It is easily digested starch food.
- Because of the mineral content, it supplies important nutrient for the hair, teeth, nails, muscles and bones.
- Brown rice is also high in selenium, important for protection of your body’s cells from free-radical damage and thyroid function.
- It is a good source of Magnesium, which is essential for proper blood circulation, and healthy bones and muscles.
- Brown rice is also an excellent food choice for those looking to loose weight, or maintain weight loss.