Brown Rice vs White Rice Nutrition Facts

When looking at Brown Rice vs White Rice Nutrition Facts there are a number of ways in which brown rice is it far superior than the ever-popular white rice. Brown rice, unknown to many, packs a lot more in terms of nutritional value as compared to white rice.

Rice (Oryza Sativa) has an estimated 8,000 varieties but only two classifications in terms of extent of milling or grinding. White rice is prepared by completely removing the hull of the grain and exposing the endosperm which then undergoes a polishing stage. These procedures take out not only the husk but also the bran and germ layers beneath the husk. However, this also removes most of the nutrient content. Nutrients such as magnesium, Vitamins B1, B3 and B6, iron, and phosphorous are severely reduced. In making brown rice, only the outermost layer of the rice grain is removed. It is basically unmilled or partially milled rice. Thus, the essential parts of the rice kernel are preserved, including the fibers, fatty acids and the oil in the bran.

The brown rice nutrition benefits far outnumber that of white rice. Aside from the obvious difference that is color, brown rice has more nutritional value than white rice.

Fiber in brown rice aids in the reduction of cancer-causing substances. Additionally, the trace mineral selenium found in brown rice also reduces the threat of colon cancer, asthma, heart disease and alleviates arthritis pain. Selenium also strengthens the body’s immune system by stimulating the apoptosis, which mainly eradicates abnormal and depleted cells.

Manganese found in brown rice facilitates the production of energy from protein and carbohydrates. It also helps maintain a healthy nervous system and aids in the production of sex hormones by synthesizing fatty acids and producing cholesterol.

The phytonutrient lignan, also common in brown rice, assists in defending against breast cancer and heart ailments. A study done involving elderly women proved that eating whole grain foods such as brown rice boosts the enterolactone levels in the blood, which lowers the risk of cancer and heart disease.

Another one of the brown rice nutrition facts is its abundance in magnesium. This mineral is active in promoting the proper use of the body’s glucose and insulin, thus bringing down the risk of Type 2 diabetes. Magnesium is also beneficial for asthma sufferers. It prevents calcium from quickly going to the nerve cells and, as a result, relaxes the cells. An overstimulated nerve cell causes muscle spasms such as in those who suffer asthma