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Brown Rice vs White Rice: Benefits & Cautions

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Weight Loss and Reduced Metabolic problems:
Eating whole grains with lots of fiber, like brown rice has been shown to assist in weight reduction plus the ability to keep the weight off! Refined grains are now being linked not only to weight gain but to diabetes (type two) and metabolic syndrome.

Lower cholesterol:
A study at Louisiana State University showed that rice bran and rice bran oil reduced LDL (bad) cholesterol.

Balanced Energy:
In macrobiotics, brown rice has the most balanced energy in terms of yin and yang.

” I was amazed how balanced I felt being on a macrobiotic diet and not just physically but mentally and emotionally as well.  I have also never seen a more slender group of people than when I went to a macrobiotic camp!” –Diana Herrington

Unique Powerful Phytonutrients:
All whole grains have bound phytonutrients which are released by the action of intestinal bacteria. These unique substances have health-promoting activity equal to or higher to than that of free form phytonutrients found in vegetables and fruits.  Just one example is a lignin called enterolactone, that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.


* One main reason brown rice is processed is to increase its storage time. The essential oils go rancid after  6 – 8 months.  White rice lasts up to 10 years.
* The protein in white rice has also been shown to be more available. This is important in parts of the world where rice is the main source of calories, particularly since rice is not a high protein food to begin with.
* It is for this reason also that white rice is used for weak and convalescent people.  White rice’s lack of fiber is more acceptable to someone with a weak digestion and system.

Next: Other alternatives

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Diana Herrington

Diana Herrington turned a debilitating health crisis into a passion for helping others with healthy, sugar-free, gluten-free, eating and cooking. After testing and researching every possible healthy therapy on her delicate system she has developed simple, powerful principles which she shares in her recent book Eating Green and Lean, and as host to Care2 groups: Healthy Living Network and Healthy Cooking. She is the head chef at Real Food for Life, where she shares recipes and tips. Sign up for the Real Food for Life weekly newsletter or catch her on Facebook or Twitter (@DancinginLife).


+ add your own
1:22PM PDT on Oct 19, 2014

I keep my brown rice and wild rice fresh by storing them in air-tight containers in my freezer.

7:48AM PDT on Oct 19, 2014

The next step is to chose organic.
It's funny how everyone calls it brown rice, when it's actually whole grain rice. The only reason it has a brown appearance is because of the bran. Really, it should just be called rice and the white one should be identified as something polished or refined rice.
I'm hoping to find me some organic sprouted whole grain rice, in long grain and basmati. :)

11:19PM PDT on Jun 1, 2014

Now I've finished my juice program and after reading this I think I will incorporate brown rice once a week into my lunch.

4:12AM PDT on Sep 16, 2013

Only brown rice from now on.. Thank you so much.. I will keep brown rice fresh by keeping it in air tight box.. Thank you..

9:54PM PDT on Sep 1, 2013

Thank you for a very informative article. It's brown rice from now on for me.

11:50AM PDT on Sep 1, 2013

Interesting cautions...thanks

6:22AM PDT on Aug 15, 2013

I love rice and I use both

6:21AM PDT on Aug 15, 2013

So white rice has basically been leached of it's nutrients...OK good to know. I'll definitely try to stick to brown rice as much as possible, though I do hate the fact that it has to be processed:/

1:09AM PDT on May 18, 2013

Thank you :)

6:42PM PDT on May 17, 2013

have both white & brown rice, will make brown rice for dinner tonight

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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