What's in a color? How does being white or brown makes rice with difference in properties? But the difference between brown rice and white rice is not just color. Brown rice has only the outermost layer, the hull, removed. This way the nutritional value of the rice is not compromised. When brown rice is further milled to remove the bran and most of the germ layer, the result is whiter rice, which has lost many more nutrients. But the white rice we see is further polished. A layer filled with health-supportive, essential fats is removed to make white rice. The resulting white rice is simply a refined starch that is devoid of its basic nutrients.

Benefits of Brown Rice:

1.Relieve Constipation: The fibers present in brown rice, increase bowl movement, thus helping in reducing constipation.

2.Prevention of Asthma: According to researchers, increased intake of whole grains and fish could reduce the risk of childhood asthma by about fifty percent. The numerous anti-inflammatory compounds found in fish and brown rice help in reducing wheezing

3.Weight Loss: Studies show that people who consume whole grain foods like brown rice consistently weigh less than those who eat less of these fiber-rich foods.

4.Rich in Minerals: Brown rice is a good source of manganese, selenium and magnesium. Manganese helps in energy production and antioxidant protection. It is also involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. It provides protection against damage from the free radicals produced during energy production.

5.Lower Risk of Diabetes: Brown rice is low in salt and sugar with zero cholesterol and gluten.Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

6.Prevention of Colon Cancer: Brown rice is rich in fiber, but how does this quality help in preventing cancer? Fibers are essential to minimize the amount of time cancer-causing substances spend in contact with colon cells. Brown rice also contain selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer. Studies show that Selenium induces DNA repair and synthesis in damaged cells and to inhibit the proliferation of cancer cells.

7.Minimize Risk of Heart Attack: The oil in whole brown rice minimizes cholesterol. So you have yet another reason to start eating brown rice. In addition to this, brown rice is also rich in B vitamins. Especially women after menopause should include brown rice in their diet. Those with high cholesterol, high blood pressure or other signs of cardiovascular disease benefit a lot from 4-5 servings of brown rice.

8.Keep Blood Pressure in Check: Magnesium helps regulate nerve and muscle tone by balancing the action of calcium. By blocking calcium's entry in nerve cells, magnesium keeps our blood vessels relaxed. If we have magnesium deficiency, calcium can gain free entry, and nerve cells become over activated, sending too many messages and causing excessive contraction. Thus resulting in high blood pressure, muscle spasms, and migraine headaches, tension and fatigue.

9.Prevention of Gall stones: The fibers present in whole grains including brown rice, reduce the secretion of bile acids, excessive amounts of which contribute to gallstone formation.

Storage: Brown rice has oil rich germ, which makes it to become stale sooner than white rice. It should be stored in air tight containers and can be kept for about six months.

Quick recipes: Put rice and sliced, small cubes of boiled vegetables in a pita bread, top with your favorite dressing, and enjoy.
You can make rice pudding by adding raisins and nutmeg in cooked rice mixed with milk.