Beginner's Fitness Programs

No, I am not talking about racial differences in health issues; I want to talk about the health benefits of rice.

Rice is generally considered to be a healthy food, since it is a great source of fiber. It is also a good option for people with gluten intolerance. It is cheap, easy to cook, and tasty. However, not all rices are nutritionally equal.

According to a Harvard School of Public Health study, eating five or more servings of white rice per week is associated with an increased chance of type II diabetes. On the other hand, eating two or more servings of brown rice per week may lower the risk of the disease.

What are the differences between white and brown rices? The process of milling and polishing removes bran and skins from rice, and the resulting white rice loses the most healthy and beneficial parts of the raw brown rice. Brown rice is far superior to white rice in fiber content, minerals, vitamins, and phytochemicals. Because of its fiber content, brown rice slows the rush of glucose into the bloodstream, reducing the risk of diabetes.

Furthermore, Temple University researchers found that the skin surrounding brown rice, which is very rich in oligosaccharides and dietary fibers, works against the protein which causes high blood pressure and hardening of blood vessels. Rice bran is already known to reduce blood pressure, but the skin of brown rice definitely enhances the effect.

As a side note, there is another rice between white and brown rices. Because some people do not like the flavor of brown rice, Japanese rice growers created a rice without the skin by just polishing the rice, and not removing the bran. This rice is called higa rice. (Higa means rice bran in Japanese.) Higa rice is obviously more nutritious than white, but still not as good as brown. But the taste is very close to that of white rice, and preferred among many health-conscious Japanese.

There is yet a better rice:

Although it is not well-known in the US, there is another type called black rice. Black rice is the staple food for one-third of the world’s population. It used to be called “forbidden rice” in ancient China because common people were forbidden to eat it – only nobles were allowed the health benefits of this black rice.

A tablespoon of black rice contains far more anthocyanin antioxidants than the same amount of blueberries. It also has more fiber and vitamin E than blueberries. In addition, black rice is far cheaper than blueberries and it can be stored without refrigeration.

Although it has been known that these antioxidants promote health, a recent study indicated that the black rice bran reduces the release of histamine, which causes inflammation in the body, and that it reduces the chance of developing heart disease, cancer, and other illnesses such as allergies and asthma.

The flavor of black rice is closer to that of wild rice, and it takes slightly longer to cook compared to white or brown rice. It also has a harder skin, and is not soft like white rice. However, it is flavorful and has a nice texture. Unfortunately, most supermarkets and even health food stores do not carry black rice and you may need to order it online.

Source:
White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women. Arch Intern Med, 2010; 170
Black rice rivals pricey blueberries as source of healthful antioxidants: American Chemical Society 2010, August
Protective Effects of Black Rice Bran against Chemically-Induced Inflammation of Mouse Skin. Journal of Agricultural and Food Chemistry, 2010; 58
Rice Bran Could Reduce Risk Of Intestinal Cancer: University of Leicester 2007, March

• Back to Articles
• Back to Healthy Diet
• Back to Home Page

Comments are closed.