Brown Rice and Your Health

The Difference between White Rice and Brown Rice

Both white and brown rice are gluten-free, and contain no trans fat or cholesterol, however, the differences between the two can be monumental in regard to many diseases and health conditions.

The 2005 Dietary Guidelines for Americans recommends that the foundation for a healthy diet be three servings daily of whole grains. Brown rice is 100% whole grain, with the bran and inner germ layer still intact. It is not milled like white rice which removes the fiber, the plant-based carbohydrate part of the food our bodies don't digest. Fiber can relieve constipation and prevent several conditions such as gallstones, kidney stones, hemorrhoids, and diverticular disease, a condition in which small pouches develop in the colon that become infected and cause painful digestive problems.

Health Benefits of Eating Brown Rice

Physicians consider a healthy diet one that includes foods low in saturated fat, cholesterol and made with whole grains. Selecting brown rice in place of white rice as a whole grain choice has several benefits for your body.

1. Lower Blood Glucose. Diabetes & You tells us in their Fall 2010 magazine edition that eating five or more servings of white rice weekly increases the risk of type 2 diabetes, while two or more servings of brown rice actually lowers that risk. Their article, "Brown Rice For Lower Blood Glucose," states "replacing 50 grams of white rice (one third of a serving) with the same amount of brown rice would lower type 2 diabetes risk by 16%."

2. Nutrients. Whole grains have been recognized for their health benefits for eons, earning mention in many bible scriptures. MayoClinic.com outlines the benefits of whole grains, including brown rice, in their article, "Whole grains: Hearty options for a healthy diet". They tell us, "Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains".

3. Lower Blood pressure. Brown rice is included in the DASH diet, which stands for Dietary Approach to Stop Hypertension. By following the guidelines of the DASH diet, it is possible to reduce blood pressure by a few points in two weeks, and as much as 14 points over time by continuing to eat according to the DASH guidelines.

4. Prevention of Cancer. Whole grains, such as brown rice, are recommended in the book, "The Okinawa Program." As revealed in the book, eating highly-refined foods from the high end of the GL index spike blood sugar levels and may be connected to causing cancers. My article, "Preventing Cancer with a Low Calorie Diet," explains that insulin and related growth hormones are linked to speeding up growth of most cells, including those dreaded cancer cells".

5. Weight Management. When you eat a food that causes your blood sugar to rise, insulin kicks into gear to bring it down. The more often your blood sugar rises and falls, the more often you'll be hungry. This roller coaster ride can cause weight gain. Brown Rice and other whole grains have a slow glycemic load and help to stabilize blood glucose levels, preventing those spikes.

Tasty Brown Rice Options

Just because brown rice is a healthy food choice, doesn't mean it isn't a delicious option as well. Brown rice has a chewy texture and a flavorful, nutty taste. Try an aromatic brown rice, which fills your kitchen with a wonderful smell that will remind you of popcorn or roasting nuts.

Try several types of brown rice until you find the one your family likes best. Della cooks separate and fluffy, jasmine is moist and sticky, black japonica has dark black bran and a subtle sweet spiciness, and basmati cooks into rice that is long, dry, separate and fluffy. My personal favorite brown rice is California Brown Basmati which teases my senses with a wonderful, popcorn smell as it cooks. I usually can barely wait to heap a healthy serving on my plate!

Change is not easy, so if you are used to eating white rice, it might take a few meals to develop a preference for brown rice. But, I guarantee that once you've embraced the benefits of eating brown rice and tried several of the aromatic versions, you'll be hooked and on your way to being healthier too!

References:

"Brown Rice for Lower Blood Glucose," Diabetes & You, Fall edition

"Whole grains: Hearty options for a healthy diet," MayoClinic.com, Nutrition and Healthy Eating

Bradley J Willcox, M.D., D. craig Willcox, Ph.D., and Makoto Suzuki, M.D., The Okinawa Program, Three Rivers Press, New York, 2001

"Rice: Types, Varieties and Forms of Rice," Foodreference.com

"What Are the Health Benefits of Fiber?" eHealthMD.com