Why is brown rice better than white rice?

One of the best diet changes you can make is to trade in your bland white rice for nutrient-rich brown rice. Your heart will thank you for it.

The most common reason that dietitians give for choosing brown rice is the fact that it is a whole grain and therefore contains fiber. Brown rice is technically the same grain as white rice, but without the brown-coloring bran coating removed. Because the bran is still intact, brown rice contains 3 ½ grams of fiber per cup while white rice has less than one. Fiber is an important nutrient because it helps rid the body of excess cholesterol in the intestine, thereby causing a reduction in blood cholesterol, lowering the risk of heart attack and stroke.

Brown rice also contains more nutrients than white rice, particularly magnesium, manganese, and zinc. Magnesium is an important mineral for helping to lower blood pressure and also plays a role in heart rhythm. In addition, it has a part in energy metabolism which can help in the fight against obesity. Manganese is a trace mineral that is a component of antioxidants that can help the body fight free radicals that play a role in the development of Heart disease.

The most recent research of brown rice has found that the subaleurone layer, which is located between the white center of the grain and the brown bran layer, is rich in oligosaccharides. This component may protect from high blood pressure and atherosclerosis (hardening of the arteries) by blocking the action of angiotensin II, which is a known culprit in the development of these diseases. Along with the bran, the subaleurone layer is stripped when making white rice.

If you have a hard time adjusting to the texture of brown rice, try these tips:

• Remember that brown rice takes a little longer to cook, but the extra time will not affect its nutrient profile, so give yourself a few extra minutes of prep time. You may also try pre-soaking the rice before cooking.
• In soups, stews, and casseroles where rice is used, the chewier texture of brown rice is not likely to be as easily noticed, so always use brown instead of white in these dishes.
• Use half white rice and half brown rice in dishes where rice is eaten as an entrée accompaniment.

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