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Brown Rice vs White Rice: Benefits & Cautions

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Other Alternatives:

Parboiled Rice
In India where millions depend on rice, the process of parboiling rice was discovered. Uncle Benís later copied this process and termed it “converted rice.” This process† involves steaming it before the final stages of processing. This drives some of the vitamins and minerals into the inner layers before the outer layers are removed. The result is “white rice” but with more nutrients. (Personally I donít like the taste of parboiled rice.)

Sprouted or Germinated Brown Rice
Germinated brown rice is more digestible and the sprouting process greatly increases certain nutrients. Germinated brown rice has twice the GABA (gamma-aminobutyric acid) of regular brown rice, and 10 times the GABA of white rice.

GABA promotes fat loss by stimulating the production of Human Growth Hormone; increases the sleep cycle, giving deeper rest; boosts the immune system; lowers blood pressure; inhibits development of cancer cells and assists the treatment of anxiety disorders.

Which Rice to Eat

If you are a reasonably healthy* individual living in North America** or any western country, then there is no question that† brown rice and germinated brown rice are much healthier.† They are both power foods!

* If you are very weak and your digestion is very sensitive, then high fiber diets may bother you.

** Most North Americans get more than enough protein. Protein deficiency is practically unheard of here and our custom health testing shows that while 22 percent of individuals need more available amino acids it is usually a digestion problem, not a quantity problem.

Just be careful, though, that your brown rice is not rancid. Putting rancid fats into your system more than negates any benefit you might get from the other nutrients.

Buy small quantities from a source you trust and do a smell test before each cooking. Keep it refrigerated or use other preservation methods.

Brown Rice Recipes:

Luxurious Brown Rice Pudding: sugar free and dairy free, you can make this fast in a saucepan

Ginger Cake: Made with brown rice flour, this is also vegan (dairy free & egg free), white sugar free and gluten free.

Which rice do you eat and why? Please comment below. If you eat brown rice, how do you keep it fresh?

Co-authored with Randy Fritz at Real Food for Life

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Read more: Diet & Nutrition, Eating for Health, Food, General Health, Health, , ,

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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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