Brown rice is a variety that is un-milled or partly milled and is considered as a whole grain. This means that it contains all the natural components - the bran, germ and endosperm. The basic difference is that white rice is stripped off the first two layers only to be left with the starchy endosperm. On the other hand, brown rice is obtained by removing the outermost layer of a grain of rice.

A chewy rice with a nutty flavour, it is more nutritious than the more commonly used white rice but goes rancid faster. It is also called unpolished rice and is slightly brown in colour. It is available in both short grain and long grain varieties. After the milling process rice loses most of its essential vitamins and minerals and therefore brown rice is considered to be healthier. Although, the calorie and carbohydrate content is the same in both.

Brown rice is slightly tricky to cook as one needs to soften the outer bran layer. Therefore, it may also take longer to cook. Boil it like regular rice and then allow it to steam in its own moisture for about ten more minutes. Always use a larger pan for cooking rice, it helps in achieving a consistent texture.

Health benefits

Brown rice is packed with fibre. In fat, it has a higher fibre content than white rice. Fibre gives it a high satiety value which helps in keeping you full for longer and therefore brown rice is a great alternative for those who are trying to manage their weight.

 Brown rice also has a low glycaemic index (the rate at which the body absorbs sugars). It releases sugar slowly and takes longer to digest. This way it helps in regulating the metabolism and maintaining steady blood sugar levels. Studies have shown that brown rice helps in reducing the risk of type-2 diabetes. Processed rice has a higher glycaemic index.

 Brown rice is also a great source of manganese which makes it heart-friendly. Manganese helps in maintaining healthy cholesterol levels. After the milling process, rice loses almost half of its manganese content. Brown rice also contains various essential natural oils that may be lost on processing it.

Diabetes: Brown rice is beneficial for diabetic and hyperglycaemic individuals. It has a low glycaemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body. A comparative study conducted in this regard has revealed that it is rich in phytic acid, fibre, and essential polyphenols. It is a complex carbohydrate which helps in slower release of sugars as compared to white rice. American diabetes association also recommends choosing nutrient-dense brown rice over white rice for diabetics in order to accomplish the need of essential vitamins, fibre and minerals in their diet.

Antioxidant activity: Brown rice is rich in powerful antioxidants which extend their protection against the damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase which protects the cells from oxidation damage during energy production. A comparative study involving white and brown rice has suggested that brown rice exhibits superior radical scavenging activity and aids in the prevention of various oxidation-mediated diseases such as coronary heart diseases.

Obesity: Brown rice is instrumental in seeking weight control for the people combating with obesity. It contains manganese which helps to synthesize the body fats. A research study conducted in this regard has revealed that consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and body fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme and helps elevate the levels of HDL cholesterol in the obese individuals. Another comparative research has also advocated the anti-obesity effects of germinated brown rice.

Neurodegenerative disorders: Germinated brown rice helps in the prevention of neurodegenerative complications such as Alzheimer’s disease attributing to the abundance of gama-aminobutyric acid. Sprouted brown rice contains healthful components which helps in the inhibition of harmful enzyme called protylendopetidase which is associated with Alzheimer’s disease. It is also beneficial for other cerebral-related disorders such as dementia and amnesia.

Psychosomatic health for lactating women: Sprouted brown rice is beneficial for the mental health of the lactating mothers.  An investigative study has shown positive results in the nursing women with respect to reduction in mood disturbances, stages of depression and fatigue.  It has also suggested that consumption of brown rice during lactation enhances body’s ability to resist stress and improves overall immune defence.

Digestive health: Brown rice is healthful staple which can be added to the daily diet for keeping a healthy digestive system. Fibre present in helps regulate the bowel function and keeps a fuller feeling. A comparative study investigating the effects of white rice and brown rice during gastric digestion has made it qualitatively evident that the bran layer on brown rice prevents the absorption of acid and humidity resulting in better texture retention. Fibre content also brings relief from other troubling conditions such as constipation and colitis.

Cardiovascular health: Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps reduce the blockage of arteries due to plaque build up. This protective action is contributory in the reducing the risk of cardiac disorders such as high hypertension and vascular diseases. Studies conducted in this regard have suggested that the tissue surrounding the grain of brown rice contains a healthful component which acts against the endocrine protein angiotensin II, implicated in the development of high blood pressure and atherosclerosis or hardening of arteries.

Healthy levels of cholesterol: Brown rice is a healthy option for maintaining healthy levels of cholesterol attributing to the presence of naturally occurring oils. An investigative study has revealed that it possess hypocholesterolaemia qualities and regulates cholesterol catabolism. It contains beneficial nutrients that help in lipid and glucose metabolism. Another study conducted has revealed that consumption of brown rice has shown significant improvement in the serum and HDL cholesterol concentrations in the subjects with chronic ethanol abuse. It has also suggested germinated brown rice extract helps in preventing the rise in the liver triglycerides due to excessive alcohol intake attributing to the presence of gamma-aminobutyric acid.

Cancer: Brown rice is helpful in the prevention of various cancers such as colon cancer, breast cancer and leukaemia. This beneficial effect can be attributed to the presence of potent antioxidants and high fibre content in it. The fibre content present in brown rice has the ability to bind itself to the harmful cancer causing toxins in the body. This prevents the toxins from attaching to the walls of the colon and helps eliminate them from the body. An investigative study evaluating the chemopreventive properties of brown rice has validated that its bran contains essential phenols such as tricin, ferulic acid, caffeic acid which is present at much lower levels in white rice. These phenolic components are valuable in the inhibiting the proliferation of colon and breast cancer cells. Another study has revealed the stimulatory effect of germinated brown rice on the induction of apoptosis and its inhibitory effects on the production of leukaemia cancer cells. Furthermore, researches have validated the antitumor effects of dietary brown rice brans.

Brain & Nervous system: Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain attributing to the presence of vitamin B and essential minerals such as manganese. Magnesium present in it balances the activity of calcium in the body and helps in the regulation of nerves and muscle tone. It prevents the sudden surge of calcium into the nerve cells and activation of nerve. This aid in keeping the nerves and muscles relaxed and prevent excessive contraction. Vitamin E present in it also plays a vital role in preventing various brain diseases caused due to oxidative damage.

Anti-depressant properties: Germinated brown rice possesses anti-depressant qualities and helps in combating anxiety related disorders. An investigative study has suggested that germinated brown rice contains essential amino acids such as glutamine, glycerine and GABA. These inhibitory neurotransmitters facilitate reduction in the allowance of messages associated with anxiety, depression and stress in the brain resulting in a relaxed state of well-being.

Insomnia: Brown rice helpful in the treatment of insomnia. It is a natural source of sleep hormone melatonin. It enhances the quality of sleep by relaxing the nerves and increasing the sleep cycle.

Strong immunity system: Brown rice is loaded with significant quantities of vitamins, minerals and essential phenolic components which help boost the immune system of the body. It nourishes the body, accelerates healing and enhances its ability to fight infections.

Bone health: Brown rice is helpful in the maintenance of healthy bones. It is rich in magnesium which along calcium provides the bones their physical structure. Magnesium-rich brown rice prevents bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.

Culinary usage: Rice is a staple food ingredient not just in Asia but over a wide range of population across the world. Brown rice is available in many forms such as long grains which are perfect for cooking stir fried, salads or pilafs, short grains which has a soft and sticky texture perfect for moulds or puddings. Sweet brown rice can serve deliciously for desserts. Brown rice syrup is considered as a healthful sweetener attributing to the presence of nutrients in the brown rice. It gives a sweet, nutty, buttery flavour to baked goods and hot drinks.