Brown rice and differences from white

Have you ever realized that brown or whole rice is difficult to sell when offered next to white? Even though brown rice is healthier , people prefer white because they think it just tastes better. (Just like people opt for white bread over whole wheat.)

White rice and brown rice start out as the same, after all they come from the same grain, but there is one big difference: white rice has been processed more than brown.

When the rice is first harvested, it is washed and the hulls are removed from the grains. At this point, what you are left with is brown rice, it still has several thin layers of bran covering the grain. To obtain white rice from that grain, it must be ground and polished, removing the bran.

Brown rice keeps the bran

Brown rice is a whole grain, meaning it contains all parts of the grain, including the fibrous bran, the nutritive germ, and the carbohydrate-rich endosperm. The bran and germ were removed from the white rice, removing much of the fiber, vitamins, and other nutrients.

A cup of cooked brown rice contains 4 g of fiber and 5 g of protein, while a cup of cooked white rice contains only 1 g of fiber and 4 g of protein.

Whole rice helps in diabetes

But fiber isn’t the only advantage of brown rice . Studies have found that it may reduce the risk of diabetes. (The same study also found that eating five servings a week of white rice might actually increase your risk.) That is huge.

One of the reasons white rice has exploded in popularity is because it is easier to cook. Not only does it take less time (because the stringy bran has been removed), it results in a smooth and delicious result more often than not.

What makes brown rice so difficult to prepare is the fact that you have to cook it long enough to soften the bran, but not so much that the internal grain becomes mushy.

This is complicated, but it is not impossible. There are many foolproof methods at your disposal. One is to get a rice cooker, but if you are not ready to buy another appliance on your kitchen counter, there are other options and we will see them below.

Benefits of eating brown rice

1. Brown rice has in its inner shell the nutrients that white rice loses when stripped of it.

2. It is rich in B complex vitamins (it has 3 to 4 times more vitamin B than white rice), such as vitamin B1 (thiamine), vitamin B3 (niacin) and vitamin B12 (riboflamine), without a doubt , highly recommended for those who suffer from these vitamins or take medicines that “steal” vitamin B, such as Omeprazole.

3. It is a good ally of digestion as it contains fiber, reduces cholesterol levels and helps prevent colon cancer. It is highly recommended for the elderly.

4. It has no cholesterol or sodium, it is low in calories, it does not contain gluten and it is recommended for people who are allergic to grains.

5. It gives greater protection against diabetes, as it preserves its layer where it contains magnesium and insoluble fiber, which offers protection to the body against diabetes.

6. It has 6 times more magnesium than white rice, and triple the fiber.

7. This rice also provides glucose to the blood, which keeps sugar levels at a constant level and magnesium lowers blood sugar.

8. It is a great ally in diets, since it contains little fat , a lot of potassium and little sodium, which helps to eliminate excess fluids, and if it is accompanied with vegetables, we will have a very complete and balanced dish.

9. Perhaps your “only” disadvantage is that your grains are harder, and they need to cook longer, but if you want to save fuel or gas, the best thing you can do is soak brown rice. Some wash it at least 3 times with water and leave it to soak overnight, the next day it is put in a pressure cooker to cook it faster.

10. Rice provides quite a few calories, like about 350 calories per 100 grams, and that is why we should not eat too much of it. It is best to accompany it with other vegetables, and the advantage of this Rice is that it will give us a feeling of satiety.

Fried brown rice with pineapple and vegetables

makes 2-3 servings


  • 1 cup uncooked brown rice
  • 1 green pepper
  • 1 organic egg
  • 1 cup green peas / peas and carrots
  • 2 cloves of garlic
  • 2 tablespoons olive oil
  • 1 tablespoon good quality soy sauce
  • 1 tablespoon of rice vinegar
  • 1 tablespoon of brown sugar
  • 1 teaspoon sesame oil
  • 1/4 teaspoon red pepper flakes
  • 1/4 cup chives, chopped
  • 1/3 cup cashew / cashew / cashew nut halves, diced


  1. Cook the cup of rice. The best thing you can do to elevate your homemade fried rice is to use rice cooked the day before. This will help ensure that your plate doesn’t get lumpy. Just cook the cup of rice in two cups of water the day before you go to cook it, and store in an airtight container in the refrigerator.
  2. Chop the vegetables and combine with the peas and carrots.
  3. Heat a large skillet over high heat. Add a little olive oil (you can also use coconut oil since it is an oil that withstands high temperatures without gaining toxicity) and fry the vegetables (2-3 minutes). Put them on a plate. Reduce the heat to medium.
  4. Crack the egg in the hot skillet. Stir, this is going to cook really fast – a minute or less.
  5. Remove to the same plate with the vegetables. Reduce heat to medium / low. Add another little oil. Cook the cold rice in the oil for 2-3 minutes.
  6. In a small bowl or cup mix: soy sauce, sesame oil, rice vinegar, brown sugar, red pepper flakes, and minced garlic.
  7. Pour half of this mixture over the rice, stir so everything is coated.
  8. Now add again, but now in the vegetables and egg. Pour the rest of the sauce over the mixture. Add the green onions and cashews.
  9. Cook until hot (another 3-4 minutes).

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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