Brown Rice VS White Rice
- Alexis Goodrich
- Apr 20
- 4 min read
Updated: Apr 23
Why Avoid White Rice?
Rice is a staple carbohydrate and a source of valuable nutrients. However, when it’s processed to become white rice—mainly to improve its texture and make it softer than brown or unpolished rice—it loses many of its natural benefits.
Why Is Eating Unpolished Rice (Brown Rice)Better?
The benefits can be grouped into two main categories:
1. The Power of the Rice Germ
Unpolished rice retains the germ, the part of the grain that would grow into a new rice plant. White rice, on the other hand, loses this valuable part during processing.
Just imagine—the germ contains all the nutrients necessary for an entire rice plant to grow. Eating rice with the germ gives you access to this nutrient powerhouse. A single plate of brown rice can contain the equivalent of thousands of tiny rice germ particles, while white rice contains none. Switching to brown rice can be a simple yet powerful change for your health.
Nutritional Benefits of Rice Germ:
High-quality protein
Healthy unsaturated fats
Rich in vitamins and minerals, including:
Squalene – a natural brightening agent that helps improve skin clarity
Dietary fiber – supports digestion and may help prevent colon cancer
Immune boosters – slows down the aging process
Alzheimer’s prevention
Hormone balance – especially helpful for women in menopause
Cholesterol & triglyceride reduction
Heart health – helps prevent cardiovascular disease, stroke, and paralysis
Nutritional Profile (Approximate):
Protein: 7%
Unsaturated fat: 6%
B vitamins, potassium, phosphorus, calcium, vitamin E, zinc
Gamma-oryzanol & triglycerides – help lower cholesterol, improve blood circulation, and reduce arterial plaque buildup
2. The Rice Bran Layer
This layer has two vital components:
2.1 Nutrient-rich outer bran layer – contains vitamins A, B, E, iron, calcium, magnesium, zinc, selenium
2.2 High-fiber content – helps:
Absorb toxins from the digestive tract
Bind excess fat and sugar in the intestines
Promote smoother bowel movements and prevent constipation
Slow down digestion, making you feel full longer
Stabilize blood sugar levels by slowing the absorption of glucose into the bloodstream
White rice lacks this protective outer layer, so you miss out on these health benefits.
Rice Is Not a Traditional Human Food
Our natural diet as humans primarily consisted of plants, fresh vegetables, and fruits. Grains like rice and wheat were only introduced into our diets around 30,000 years ago—a relatively recent addition. Early humans couldn’t digest raw grains due to enzyme inhibitors found in uncooked grains.
As humans advanced from caves to communities and developed cooking tools and fire, grains became more common. This shift added variety to our diet, which eventually included rice, grains, livestock, seafood, and more.
How Much Brown Rice Should You Eat as You Age?
According to traditional Thai medicine, our lives are divided into three main age phases:
0–16 years (Growth phase) – Rapid development, high nutrient needs
16–32 years (Prime years) – Nutritional needs are stable and high
32+ years (Aging phase) – Slower metabolism, lower energy usage
As we age, continuing to eat the same amount of rice can lead to weight gain and other health issues. Here’s a simple guide for rice consumption as you get older:
Age 32+: 2 servings of brown rice per meal
Age 40+: 1.5 servings
Age 50+: 1 serving
Age 60+: 0.5 serving
In elderly individuals or those with diabetes, replacing rice with fresh fruits and vegetables can significantly improve health.
Why Brown Rice Is Better Than White Rice
Brown rice is unpolished, meaning it retains its bran and germ—rich in fiber and essential minerals. White rice, by contrast, loses most of its nutrients during the refining process.
Health Benefits of Brown Rice:
Lower in calories – 100g of brown rice has about 111 kcal vs. 130 kcal in white rice
High in fiber – Improves digestion, prevents constipation, reduces risk of colon inflammation and cancer
Heart health – Contains no trans fats or cholesterol, reducing plaque in arteries
Vitamin-rich – Includes:
Vitamin B1 – Prevents beriberi, reduces fatigue and poor appetite
Vitamin B2 – Prevents mouth ulcers
Vitamin E – Antioxidant and skin nourisher
Iron – Prevents anemia
Antioxidants – Help slow cell aging and reduce cancer risk
Brown Rice vs. Germinated Brown Rice
Germinated brown rice differs in both cooking time and flavor. While regular brown rice requires more soaking due to its tougher bran layers, germinated rice absorbs water quickly to support sprouting—making it easier to cook and softer in texture.
It also blends well with white rice or other grains and is a great option for those watching their weight.
Nutritional Boost of Germinated Brown Rice:
2–2.5x more vitamins than white rice
5x more magnesium
3x more potassium
1.5x more calcium
Up to 5x more fiber
Contains GABA (gamma-aminobutyric acid) – helps reduce cholesterol, high blood pressure, anxiety, and stress
High in Vitamin B1, essential minerals, and Phytic Acid, which helps detoxify the body
It’s an excellent choice for those who want to stay healthy, manage weight, or live an active modern lifestyle.
How to Choose Good Brown Rice.
Look for organic farming methods – Free from harmful chemicals; ideal for children, the elderly, and health-conscious individuals
Check the drying process – Poor drying or storage can reduce nutrients or shorten shelf life
Consider the brand and source – Taste and texture vary by region. For example:
Northeastern Thailand: sticky and slightly sweet
Central Thailand: slightly drier and fluffier
Even within the same region, rice can differ depending on water sources and elevation
Rice color matters – Unpolished rice may be white, red, brown, or even dark purple (like black glutinous rice). Darker-colored rice usually contains more antioxidants and is considered higher quality.
👩⚕️ Final Thoughts
Brown rice isn’t just a “health trend.” It’s a functional food with real benefits for your gut, heart, brain, and skin.
If you eat rice daily, making the switch to brown rice could be one of the easiest ways to upgrade your health without changing your entire diet.
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