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Brown Rice vs. White Rice - Which is Healthier?



Brown Rice vs. White Rice – Which is Healthier? Take an in-depth look at the nutritional benefits/ drawbacks of eating brown rice versus white rice and how you can increase the positive dietary, digestive and fat-burning effects of both. This video was originally on the BeFit Channel. For more of my videos and articles check out http://www.OptimizeCEO.com

Hey Everyone it’s Thomas DeLauer with BeFit and I want to answer a question that I get asked quite frequently, and that is simply this – Which Rice is Better, brown rice or white rice?

If you stick with me through the end of this video, I’m going to give you both the goods and the bads when it comes to eating rice in general, and why in some instances eating white rice may actually be better than eating brown rice.

We hear a lot of different conflicting stories when it comes to which rice is better because most of us have simply been taught that brown rice is good, and white rice is bad, while some altogether will say that grains will really harm your body and make you lethargic and ultimately lead to excessive weight gain.

“Before I go into too much depth, there is a study by the Harvard School of Public Health’s Department of Nutrition that found that after just one month of consuming white rice or brown rice, test subjects that consumed white rice showed almost double the risk of developing diabetes than those that consumed brown rice. Now that being said, this is refined, nutrient deprived white rice”
So let’s talk about the differences in how rice is prepared, the different kinds of rice, and how certain people may benefit from different rice and grains.

I want to start with what I find to be the biggest downside of rice before I go into too much additional detail. Now mind you, I’m not saying that rice is bad all and all, but simply that you might want to be aware of this.

Rice contains a compound known as phytic acid. This phytic acid is what makes rice structurally sound and gives it that density that you notice… Well, unfortunately, that phytic acid is a mineral blocker and can also inhibit enzymes which therefore means that it can keep you from absorbing and breaking down vitamins and minerals not only in the rice itself, but in other foods that you eat along with it.

You can try to take some digestive enzymes to counteract the effect, but it’s not always that effective, however the digestive enzymes will be effective when it comes to breaking down some of the hard to digest proteins that are in rice well.
You know from many of my other articles and videos that I am a huge proponent of good digestion, and without proper digestion, we don’t ever burn fat or get the nutrients that we need. So anything that we can do to help increase digestion or prevent malabsorption is key.

But if dive into brown rice, good old organic brown basmati or jasmine rice, we get some really solid benefits and in my personal opinion, one of the most important benefits that we get from organic brown rice are the high levels of selenium that it contains.
Selenium is critical to proper thyroid function and can actually help you burn a little bit of extra fat in and of itself, but in conjunction with GABA, which is a neurotransmitter that rice contains, you not only get the benefits of a more effective thyroid, but you also get an anti-anxiety effect and help you sleep. And when you combine a healthy thyroid with better sleep, you get reduced levels of cortisol, and consequently a bit less fat accumulation.

So what rice should you eat? Or should you eat rice at all
At the end of the day, it’s about making a decision to choose the rice that hasn’t been refined and heavily adulterated and to preferably go with a rice that is organic and preferably even sprouted.

To make sprouted rice, you literally just soak it for a bit to break down the walls that are caused by the phytic acid. I also would recommend opting for organic basmati or jasmine rice whenever possible, and generally speaking, white over brown rice.

This is simply from a digestibility standpoint. The husk of brown rice (which is really the only difference between white and brown rice by the way) can make it very difficult to digest and can sometimes cause some issues with the gut. Sure, you get a little bit more fiber, but you’re putting an extra strain on the gut which can make it harder to absorb the nutrients in the very first place.

So there you have it, stick with the white rice to control the digestibility, but soak it and sprout it to make it easier to digest and to take advantage of the minerals in it!

1: Sun Q, Spiegelman D, van Dam RM, Holmes MD, Malik VS, Willett WC, Hu FB. White
rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern
Med. 2010 Jun 14;170(11):961-9. doi: 10.1001/archinternmed.2010.109. Erratum in:
Arch Intern Med. 2010 Sep 13;170(16):1479.

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