When you eat brown rice you eat the rice as a whole grain. It is important because the more processed the grain, the less nutrients you get. When manufacturers make white rice they remove two layers of the grain - the bran and germ. These are two outer layers of brown rice, which contain most of the minerals and vitamins in the grain. Manufacturers need to remove those layers to make white rice. That’s why is brown rice the healthier choice.
There are also other benefits of eating brown rice such us reduced risk of diabetes. Brown rice has a lower glycemic index (GI) than white rice. That means it doesn't cause your blood sugar spike after you eat.
There are also many nutrients in brown rice which help keep your heart healthy, it's a rich source of dietary fiber and also rich in antioxidants.
Which are the other healthy choices?
Black rice
It has the highest antioxidant levels of all the types of rice, making it a nutritious choice. It is also rich in anthocyanins, which have powerful antioxidant and anti-inflammatory properties.
Red rice
This rice is higher in protein and fiber than white rice and is high in antioxidant content (same like black rice it’s packed with flavonoid antioxidants).
Wild rice
It contains about three times more fiber and significantly more protein than white rice, making it a more filling choice. When your replace white rice with wild rice you can effectively reduce triglyceride and cholesterol levels, insulin resistance, and oxidative stress. It' also good source of vitamins and minerals such as B vitamins, magnesium, and manganese. Wild rice is also high in antioxidants (up to 30 times greater than white rice).
