We all know the health benefits of brown rice! Ask anybody and they would say brown rice is healthier; but that does not mean that white rice is not healthy- it simply means white rice is not as healthier as brown rice! Whatever the reason be, brown rice is always preferred and should be preferred over white rice. Read on to know how exactly these two rice variants differ from each other:


Packed with natural oils, brown rice is extremely heart-friendly. A cup of brown rice fulfils about 80 per cent of the daily requirement of manganese in the body. Manganese helps in the formation of healthy cholesterol. Brown rice improves metabolism and keeps you feeling fuller for a long time- Unlike white rice! Like wheat, brown rice is also a type of nutrition filled whole-grain.


Brown rice is opted by those who want to lose weight and white rice can act exactly the opposite! Because of its fibre-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 despite eating a smaller amount of food.


Brown rice is an excellent source of soluble fibre, which helps to lower levels of ‘bad’ LDL cholesterol in the blood. There is also some suggestion that the oil present in brown rice or extracted rice bran oil may help to lower harmful cholesterol levels and blood pressure, whilst raising levels of ‘healthy’ HDL cholesterol. Whereas, white rice has no effect on the cholesterol at all.


The higher a food’s GI value is, the faster it will be digested and the faster/higher it will raise blood sugar levels. The lower a food’s GI value is, the slower it will be digested and the slower/lower it will raise blood sugar level. For this reason, eating in accordance with the glycemic index (eating low GI foods/avoiding high GI foods) is often viewed as a great idea for everything from losing fat or preventing fat from being gained. White rice has a higher GI value than brown rice. Most people know this, and it’s typically the first reason given for why brown rice is the better choice.


Brown rice is very high in fibre wherein white rice contains no fibre! Brown rice contains the necessary components to stabilize digestion, prevent/relieve constipation and promote proper elimination/bowel function. Studies have also correlated the high use of whole grains like brown rice with lowered levels of colon cancer.


High fibre diet tends to fill you up more and has been associated with decreased food intake and maintenance of a healthy body weight.  Brown rice is an excellent source of dietary fibre, and also has a lower glycemic index than white rice, meaning it will generally cause a more stable and long lasting rise in blood sugar levels. This will keep you fuller for longer and thereby preventing over eating.