Advantages And Disadvantages Of Eating Brown Rice

Rice is a common staple food in India, China, Japan, and a lot of other countries around the globe. Due to its variety and versatility of use, it can be a great source of nutrients. People enjoy it with salads, and different sorts of meat and add it to delicious sushi recipes. Many prefer either white or brown rice. Both of them have nutrients to sustain our bodies.

This article is about the advantages and disadvantages of eating brown rice. 

Is it Okay to Eat Brown Rice Every Day?

Most kinds of rice start as brown rice. This whole-grain product is a healthy choice due to the way it’s processed. When most rice goes through processing to become white rice, the hull, bran, and germ are removed. But when brown rice goes through processing, only the hull is removed, which leaves the bran and germ with the grain. The bran and germ contain many nutritional properties. They are a source of fiber that is beneficial to the heart, bowel health, and blood sugar control (16).

Making brown rice a part of your diet is ideal as its nutrition can bring many healthy benefits to your body. Check out the pros of eating both kinds of rice. 

How to Increase Resistant Starch Content

One way to increase the resistant starch content of food is to cool it down after cooking it. Resistant starches act in a similar way to fiber in that they are not absorbed into the bloodstream but fermented in the gut by friendly bacteria. Before eating white or brown rice, try cooking it a day ahead and keep it in a fridge, then reheat it the next day. 

Cons of Consuming Brown Rice

The daily consumption of brown rice is a concern, especially for pregnant women and young children due to the arsenic in it. Arsenic is a heavy metal that the body collects over time and can’t expel (5). Arsenic is toxic and has been linked to cancer and possible adverse pregnancy outcomes. Several foods we eat contain small amounts of arsenic, and rice tends to absorb it from the soil more readily than other crops. Brown rice may contain more arsenic than white rice. 

Based on published research and the FDA’s findings, it’s suggested that pregnant women and young children can consume rice, but that it would also be prudent to consume a variety of different grains. You may also be able to reduce the arsenic content in your rice by cooking it in excess water and then draining it.

So yes, brown rice is good for you, your waistline, and your gut health, but rather than eat it every day, you may want to mix it up with other whole grains such as wheat, barley, and oats.

What Are the Advantages and Disadvantages of Eating Brown Rice?

Brown rice is a beneficial less-processed whole grain for your body and by adding it to your meals you can help yourself get more fiber and essential vitamins and minerals. 

Next, we’re going to reveal the advantages and disadvantages of eating brown rice. 

Brown Rice Benefits

• Packed with essential nutrients. Being rich in fiber and antioxidants, brown rice can help enrich your body with the necessary minerals and vitamins.
• Brown rice is rich in selenium. This element has a major amount of benefits:

1. It acts as an antioxidant that prevents cell damage.
2. Might reduce the risk of cancer.
3. May help prevent mental decline.
4. Selenium may also be helpful in reducing asthma symptoms.
   

Therefore, consuming brown rice may be beneficial to both your mental and physical health.

• Brown rice may help reduce the risk of heart disease. An analysis of 45 studies found that people who consumed mostly whole grains, including brown rice, had a lower risk of heart disease incidence and mortality than people who ate them less often (17). In addition, whole grains such as brown rice are said to help lower “bad” cholesterol and increase “good” cholesterol.
• Another great benefit of brown rice is it contains magnesium, which is vital in synthesizing fats in the body. It is also beneficial to the reproductive and nervous systems. Magnesium may also help prevent migraine attacks for some people. This element is great for our bones as it keeps them strong and healthy. White rice also contains magnesium, just not as much.
• As previously mentioned, a lot of people switch to a brown rice diet because whole grains are helpful for weight loss. When we consume brown rice, we feel full for a longer period of time, compared to white rice. Therefore, we may eat less food and calories.
• Brown rice has one powerful component, lignans, which are antioxidants that may help reduce heart disease risks. Lignan-rich foods such as whole grains, sesame seeds, and nuts may help lower blood pressure and reduce cholesterol. Eating foods with this nutrient will guarantee a delicious meal and a whole host of essential nutrients.

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Dangers of Brown Rice

Although brown rice seems to be packed with a large number of nutrients that are kept in the bran and germ layers, it also has its downsides. 

• Brown rice has an anti-nutrient called phytic acid. This component can be found in seeds, nuts, legumes, or whole grains such as brown rice. Phytic acid may affect your body negatively as it blocks the absorption of zinc, magnesium, and calcium in the human body. However, the nutritional benefits of these healthy foods tend to outweigh any downsides of the phytic acid.
  To lower the amount of phytic acid, you can soak, ferment, or sprout rice before you cook it. This may help improve the absorption of minerals in your body.

• As a whole grain, brown rice keeps us full for longer than other food. This is great for people who are trying to lose weight. However, this may be problematic if you’re trying to gain weight.
• Another danger of brown rice is that it contains arsenic, which is taken from water and soil. Brown rice tends to have more arsenic than white. It’s safe to consume rice, but it’s also advisable to vary your diet with other whole grains. Talk to your doctor if you have any concerns.

How Much Brown Rice Should I Eat a Day?

Brown rice without any doubt has more advantages than disadvantages. It’s processed less than other types of rice, so it retains more nutrients. However, it’s not advisable to over-consume it due to its potential arsenic content. Brown rice is rich in the elements that help sustain a healthy weight, reduce blood sugar levels, and protect against heart issues. 

In addition to a large number of nutrients and minerals, brown rice has another advantage. It’s versatile, which means you can consume it at any time of the day. However, it’s important to vary your intake with different whole grains and not rely on brown rice alone. If you enjoy eating brown rice and want to make it part of your daily meals, then you may as well stick to a couple of rules:

• Start with one cup of cooked brown rice as a serving size. One cup equates to 2 ounces. A cup of cooked brown rice contains 248 calories, according to the USDA Nutrient Data Laboratory. A 1-cup serving also gives you 51.7 g of carbohydrates, less than 2 grams of fat, and almost 6 grams of protein (11).
• Before cooking brown rice, soak it in water to lower the amount of phytic acid if that concerns you. You can also cook it in excess water and then drain it to reduce the arsenic content.
• Consume rice with vegetables, meat, and beans. In this way, you’ll get a more balanced and nutritious meal.
• There’s long-cooking brown rice that you should cook for 45 minutes and quick-cooking brown rice that you can cook in 10-15 minutes.

Read more: Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles

Is Brown Rice Healthier Than White?

Brown rice doesn’t go completely through the milling process during which husk, bran, and germ are removed. Rice processing makes it less nutritious and removes fiber, vitamins, and minerals. People think that brown rice is healthier than white. But is that really true? Let’s find out. 

Brown Rice Vs White Rice

Brown and white rice are packed with carbohydrates. As it’s whole grain, brown rice retains more nutrients than white rice. This is because it contains all the necessary parts of the grain: the nutritious germ, fibrous bran, and carb-rich endosperm (10). Whole grains in general help reduce “bad cholesterol”, lower blood pressure, and reduce the risk of stroke and other heart diseases. This gives brown rice a great benefit.  

White rice has the germ and bran removed during processing. This is why it has fewer necessary nutrients, although some of them are often added back in, particularly B vitamins such as folic acid. Brown rice is richer in fiber than white rice. This nutrient provides a large number of benefits to our body:

• Relieves constipation
• Lowers the risks of stroke and other heart diseases
• Reduces cholesterol levels
• Helps control blood sugar levels

As previously mentioned, brown rice is a source of important minerals such as selenium, manganese, folate, and magnesium. These components are vital to your body because they:

• Help you convert nutrients into energy
• Support your immune system and help protect your cells from damage
• Help you develop healthy and strong bones
• Regulate blood pressure
• Help make DNA and new blood cells

Brown rice is typically considered to be more nutritious than white rice, but white rice is not devoid of nutrients. It’s a source of vitamins and minerals that support our health. However, it’s recommended that you talk to your dietitian before adding brown rice to your daily diet, particularly if you have concerns about the arsenic content. White rice can also be incredibly nutritious, especially when it’s enriched. Although it lacks fiber, it can be high in resistant starches, especially when cooled and reheated. Both types of rice, white and brown, can be included in a healthy balanced diet. 

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Which Is Healthier – Basmati Rice or Brown Rice?

Basmati rice is commonly used in South Asian and Indian cuisines. It can be either brown or white. People who purchase different kinds of rice rarely wonder which of them is healthier. Today you’ll learn more about basmati rice and its benefits above other kinds. 

• Basmati is nutritionally similar to other types of white rice, and brown basmati is similar to other types of brown rice.
• The primary basmati rice benefit is that it typically contains less arsenic than brown rice. We are aware that arsenic negatively affects our health by increasing the risk of cancer. However, brown rice contains a higher level of arsenic, which makes it more harmful to your health. Some studies have found that the lowest levels of arsenic are in basmati rice from California, India, and Pakistan  (2).
• Brown basmati rice is considered to be a whole grain, which means it contains germ, bran, and endosperm. Whole grain consumption can help reduce the risk of heart disease and other chronic diseases.

Like other types of white rice, white basmati is higher on the glycemic index and not as helpful for blood sugar control.  

• A study of over 10,000 people in Korea connected certain dietary patterns that included white rice to a higher risk of obesity (1). This may be partly due to the lower fiber content of white rice compared to that of brown.

Overall, basmati is an aromatic rice that’s full of essential nutrients. It may have a lower level of arsenic compared to other types of rice, depending on where it was grown. 

How Can I Add Brown Rice to My Diet?

As you’ve now learned, brown rice is a versatile product that is enriched with an impressive amount of healthy ingredients. Now you may be wondering how to make brown rice part of your meals. Here are a couple of tips you can use to add rice to your food:

• Boil brown rice and serve it with eggs, avocadoes, and beans for breakfast.
• Are you a porridge lover? You can make brown rice porridge instead of the usual oatmeal.
• Brown rice tastes especially great with fried chicken filet and a vegetable salad. It’s a perfect choice for lunch.
• You can make energy bars with brown rice.
• If you enjoy eating sushi, then you can ask a waiter to prepare sushi with brown rice.
• Spicy curry with brown rice will enrich your body with more fiber content.
• Try risotto with brown rice instead of arborio rice. The taste will be slightly different, but it’s no less delicious.

There are many more ways you can add brown rice to your meals. These nutritious whole-grain meals can be served for breakfast, lunch, or dinner. 

Read more: 3 Healthy Rice Recipes for Weight Loss

FAQs

• What is the downside of brown rice?

Although it’s often considered healthier than white rice due to its higher fiber content and nutrients, brown rice has some downsides. 

• One concern is the presence of antinutrients such as phytic acid, which can bind minerals such as iron, zinc, and calcium, reducing their absorption in the body.
• In addition, brown rice contains higher levels of arsenic than white rice. Arsenic is a toxic element that can accumulate in the body over time and may pose health risks such as an increased likelihood of cancer and heart disease.
• The texture and taste of brown rice, which are coarser and more robust, can be less appealing to some people, potentially leading to lower consumption.
• Brown rice has a shorter shelf life than white rice due to the presence of oils in the bran layer that can become rancid.

• What happens if I eat brown rice every day?

Eating brown rice every day can offer several health benefits due to its high fiber content, vitamins, and minerals. It can help digestion, help maintain healthy blood sugar levels, and reduce the risk of chronic diseases such as heart disease and diabetes. The fiber in brown rice promotes satiety, which can be beneficial for weight management (4). 

However, daily consumption may also have drawbacks, primarily due to its higher arsenic content. Chronic arsenic exposure, even at low levels, can lead to health issues such as cardiovascular disease, cancer, and neurotoxicity (3). To mitigate these risks, it’s advisable to vary your diet with other whole grains such as quinoa, barley, whole wheat, and oats, and to rinse brown rice thoroughly before cooking to reduce the arsenic level.

• Why shouldn't we eat rice at night?

There’s nothing wrong with eating rice at night. As with all meals, your evening meal should contain a balance of carbohydrates, protein, and healthy fat. Rice, whether brown or white, is an excellent source of carbohydrates, which the body needs for energy. 

However, eating anything, particularly a large meal too late at night can cause indigestion or bloating in some individuals, potentially disrupting sleep (7). If you find that indigestion is affecting your sleep, try eating your last meal earlier in the evening. However, there’s no need to avoid rice at any particular time of day

• Why do the Chinese eat white rice instead of brown?

The preference for white rice over brown rice in Chinese cuisine is influenced by several factors, including taste, texture, and cultural traditions. White rice has a softer texture and a more neutral flavor, which makes it more versatile and appealing in various dishes. It also cooks faster and has a longer shelf life than brown rice. Culturally, white rice has been a staple for many centuries and is often associated with prosperity and purity (12). 

Historically, the milling process that produces white rice removes the bran and germ, which leads to a more refined product that is easier to store and less likely to spoil. In addition, white rice is gluten-free, which makes it a suitable option for those with gluten sensitivities (9). Despite the nutritional benefits of brown rice, these practical and cultural factors have contributed to the widespread preference for white rice in China.

The Bottom Line

Brown rice is a nutritious whole-grain product that is enriched with vitamins and minerals. Brown rice could be a great addition to your meals as whole grains help regulate weight and blood sugar levels, and may lower the risk of heart disease and diabetes. While it lacks fiber, white rice contains resistant starches, particularly when cooled and reheated. It’s also often enriched with B vitamins to make up for those that were removed during processing. Both white and brown rice can be included in a nutritious and balanced diet.

It’s important to note that rice, especially brown, has a few elements that could have an adverse effect on your health. Therefore, pregnant or breastfeeding women should consult their doctor before consuming brown rice daily. Everyone could benefit from varying their grain intake to include several different types of grains, rather than relying on rice alone.