Most of us love rice, some brown and some white, among other varieties. However, white rice and brown are two (2) of the most consumed varieties with white rice outweighing that of brown rice, when it comes to global consumption.

However, brown rice is reportedly a better alternative to white, due to its many nutritional benefits, most of which cannot be found in the white variety due to intense processing.  But is brown rice truly healthier than white?  Let’s discuss!

You can read the detailed article on white rice in this post:

• Is white rice healthy for you? Especially Diabetes and Cardiovascular risks!

The Discussion

Whole grain foods have long been hailed as important components of a healthier diet.  This is because studies have found positive relationships between regular consumption and the risk of chronic diseases (Ravichanthiran et al. 2018).

Rice (Oryza Sativa L) is a famous cereal or whole grain food, globally (Sun et al. 2010), particularly in Asian countries.  In fact, Asian countries account for about Ninety (90%) percent of the global production of this staple cereal grain (Ravichanthiran et al. 2018).  The major rice manufacturers in general are reportedly China, India and Indonesia (Fairhurst and Dobermann, 2002).

While there are several rice varieties, they can all be categorized as white or brown rice (Zareiforoush et al. 2016).  However, unlike white rice, which is usually stripped of its nutrients due to the processing or what is known as ‘polishing’ brown rice usually has most of its nutrients and beneficial phytochemicals intact (Vetha Varshini et al. 2013; Liu et al. 2015).  It is also stated to have a nutty flavour than its white counterpart (Vetha Varshini et al. 2013).

Both white and brown rice are considered gluten-free with no trans fat or cholesterol (Vetha Varshini et al. 2013).   Nonetheless, brown rice is considered more nutrient-dense due to less processing or milling.  Additionally, brown rice is reportedly associated with more health benefits such as being anti-diabetic and purportedly able to protect the cardiovascular system (Ravichanthiran et al. 2018). 

In this article, we will be exploring the nutritional profile of brown rice and four (4) researched health benefits such as being anti-diabetic, anti-cancer, protecting the cardiovascular system and contributing to overall good health.

You can read the detailed article on white rice in this post:

• Is white rice healthy for you? Especially Diabetes and Cardiovascular risks!

Nutritional Profile and Health Benefits of Brown Rice:

• Nutritional Profile of Brown Rice
• Anti-diabetic
• Anti-cancer
• Cardiovascular Health
• Overall Good Health

Nutritional Profile of Brown Rice

One major health advantage of consuming brown rice has to do with its phytochemical profile. Phytochemicals are the biologically active compounds that are found in plants (dictionary.com). In rice, the phytochemicals are largely found in the bran layers (Okarter and Liu, 2010). 

These include essential amino acids, dietary fibers, lipids (fats), phenolic acids, flavonoids, anthocyanins, tocopherols and minerals, etc. (Cho, D.H. and Lim, 2016; Okarter and Liu, 2010).  You can also find phytic acids in rice (Babu et al. 2009) as well as proanthocyanins (Cho, D.H. and Lim, 2016; Okarter and Liu, 2010).

However, phenolic acid is reportedly the most common nutrient found in brown rice (Gong et al. 2017). Phenolic acids are dietary polyphenols and natural antioxidants that can both provide the body with optimum support and benefits (sciencedirect.com), e.g. ferulic acid, gallic acid, ellagic acid (Cho, D.H. and Lim, 2016; Okarter and Liu, 2010). These compounds help to prevent damage from free radicals, and oxidation stress and to protect the cells of the body from damage (sciencedirect.com).

The vitamins and minerals presented in brown rice include Vitamin E (tocopherols), and B vitamins such as Thiamin (B), Nitrates (B3) and B6 (Pyridoxine) (Cho, D.H. and Lim, 2016; Okarter and Liu, 2010) and minerals such as selenium, calcium, iron, magnesium, potassium, phosphorus, zinc, manganese and copper, etc.  However, the trace mineral, selenium is said to be found in abundance in brown rice (Vogt, et al. 2003).

Brown Rice and Diabetes

Brown rice has been widely studied as an effective management of diabetes, especially in countries where it has gained ‘staple’ status, for example, Asia and Africa (Ravichanthiran et al. 2018). Higher intake of brown rice has been shown to reduce one’s risk of diabetes (Sun et al. 2010; Adebamowo et al. 2017) when compared to large population-based studies which have shown its counterpart – white rice having an increased risk for diabetes with its consumption/high intake (Hsu et a. 2008; Adebamowo et al. 2017).

In fact, a study done in Japan showed that the consumption of brown rice, two (2) times per day for Eight (8) weeks, improved the glycemic control of participants suffering from diabetes mellitus (Nakayama et al. 2017).  Similar results were also observed in a randomized controlled study with Koreans who had type-2 diabetes. These participants followed a brown-rice-based vegan diet for Twelve (12) weeks and experienced an improvement in glycemic control when compared to those on a conventional diet (Lee et al. 2016).

Many other studies have reported similar results of reduced glycemic index and better insulin and glycemic response after the consumption of brown rice (Shobana et al. 2017; Ito et al. 2005; Panlasigui and Thompson, 2006). It has also been shown to prevent the development of diabetes in several other studies (Terashima et al. 2017. etc.).

In addition to its effective management of glycemic control, brown rice may also help with weight management in persons with metabolic syndrome (Ravichanthiran et al. 2018).  Metabolic syndrome is a cluster of conditions that raises one’s risk of diseases such as coronary heart disease, stroke, diabetes mellitus, etc. (National Institutes of Health).

Brown Rice and Cancer

Studies have shown that brown rice may have an anti-cancer and chemo-protective potential on the body especially germinated brown rice which has biologically active molecules (Ravichanthiran et al. 2018).  This was observed in a study by (Saki et al. 2017) on induced colon cancer. The colon cancer was induced in rats that were six weeks old.

These rats were given doses of germinated rough rice crude extract of varying milligrams per body weight (1000, 2000 and 5000 mg/kg body weight). The doses were administered once daily for Eight (8) weeks. The results were a reduction of particular markers of colon cancer. However, the researchers observed that the results were dose-dependent.  As such, the higher the dose, the greater the reduction.

Brown rice extract or Gamma-aminobutyric acid (GABA-enhanced) parts were shown to inhibit the reproduction of cancer cells and shown to have a stimulatory effect on the immune system responses (Latifah et al. 2010).  Other bioactive compounds other than GABA such as tocopherols (vitamin E), showed anti-cancer possibilities (Har and Keong, 2005).  

Germinated Brown Rice or Gamma-aminobutyric acid (GABA), is unpolished brown rice that is germinated, thus increasing its texture, nutrients and flavour (Ito, S. and Ishikawa, Y. 2004).  As such, cooked germinated brown rice tends to be softer and less chewy than regular brown rice.

This is because germinated brown rice is soaked in warm water which induces germination or what is commonly known as ‘sprouting’. This process further stimulates rice enzymes to produce more nutrients and thus boosts its health benefits.  Research contends, that to gain these added benefits, brown rice must be soaked for at least Eight (8) hours to a maximum of Twenty-four (24) hours in warm water at about Forty (40) degrees Celsius (Okada et al. 2000). The process also calls for the rice to be kept moist for up to twenty (20) hours or more as well to prevent fermentation during the process.

It must be noted that GABA is an amino acid that functions as an essential inhibitory neurotransmitter for the central nervous system (CNS) and thus a chemical messenger in the brain (Allen et al. 2024; National Institutes of Health).   Therefore, it works to create the proper balance for stable neurologic functions (Allen et al. 2024).  To this extent, research contends that brown rice, especially germinated versions, may have a preventative role in cancer development and should be considered as a staple food in cancer prevention.

Brown Rice and Cardiovascular Diseases (CVDs)

Brown rice reportedly has a cardio-protective effect on the body. This is because its bioactive compounds have shown anti-hyperlipidemic, anti-hypertensive and anti-hypercholesteremic effects on the body which all play critical roles in the prevention of cardiovascular diseases (CVDs) (Ravichanthiran et al. 2018).

In a study conducted by Kazemzadeh and colleagues in 2014, with Forty (40) women who were overweight or obese, as well as non-menopausal.  It was found that the consumption of brown rice for Six (6) weeks, significantly reduced inflammatory markers and risk factors associated with CVD such as weight, body mass index (BMI) and diastolic blood pressure.

It must be noted that the study comprised Two (2) groups of women, one group consumed One Hundred Fifty (150) grams of cooked brown rice and the other One Hundred Fifty (150) grams of cooked white rice for Six (6) weeks followed by a Two (2) week period the researchers denoted as a ‘wash out’ period.  They also switched to alternate diets which were not mentioned in the study (Kazemzadeh et al. 2014). 

However, another clinical study by Ebizuka and colleagues in 2007 with healthy women who were University students, showed an improvement in general health and the prevention of hyperlipidemia and thus cardiovascular diseases with the consumption of brown rice for Ten (10) weeks (Ebizuka et al. 2007).  Other studies have also shown the anti-hypertensive effect of germinated brown rice on rats with spontaneously hypertensive rats (Ebizuka et al. 2009; Choi, et al. 2006).  A spontaneously hypertensive rat is an animal model of general hypertension that is used to study cardiovascular disease.

All in all, brown rice, especially germinated versions may be an excellent staple for the prevention or management of cardiovascular diseases (CVDs).

Brown Rice and Overall Good Health

According to research, the regular consumption of brown rice may help one to feel healthy, not only in the body but in the mind.  This is due to brown rice’s many functional properties, especially germinated versions which may help to prevent dementia and overall cognitive health (Tungtrakul, 2013; Muran et al. 2014). It may also possess anti-stress properties due to its steryl glucosides which may help individuals to cope with stress (Watanabe, 2022).

In a study by Kimura et al (2011), it was found that germinated rice may not only help with cognitive function but also with the general improvement in behavioural and psychological symptoms associated with dementia. This was due in part to its ferulic acid and other powerful compounds.

It has always been said that good health starts in the gut, as such, brown rice has been shown to help with intestinal microbiota due to its functional compounds including its dietary fibers (Watanabe et al. 2017; Watanabe et al. 2021).  It may also help to maintain a healthy body weight and encourage good bowel movement (Takahashi et al. 2020).

Illustrative Summary

Here is an illustrative summary of the NUTRITIONAL VALUE and HEALTH BENEFITS of BROWN RICE!

Let’s Sum Up!

It has long been debated that brown rice is healthier than white rice even though the latter is reportedly more consumed, globally.  However, research has shown that brown rice constitutes a host of nutrients such as fiber, B-vitamins, magnesium, and iron among other vitamins, minerals and bioactive compounds. 

Research also contends that it may have an anti-diabetic and anti-cancer effect on the body as well as help to provide a general feeling of good health due to its cognitive and gut health-promoting abilities.

So, are you a white or brown rice eater? Now that we have explored the benefits of brown rice, will you be adding it to your diet if not yet done so?  If you already consumed brown rice, how often do you do so? Share it nuh!

You can read more on white rice and minerals and nutrients in general in these articles:

• Is white rice healthy for you? Especially Diabetes and Cardiovascular Risks!
• Our ABCs (Vitamins Overview)
• Why Minerals?
• Understanding ‘Micro’ and ‘Macro’ Nutrients!
• Understanding Blood Pressure and its Readings Plus Seven (7) Foods that can help you manage it, Naturally!