BROWN RICE. Most often, we say it is intended solely for people who undergo a dieting process. Though it is true that brown rice can help in losing body weight, little we know, this is just one of the several benefits that we can get from eating brown rice.
Thus, to educate further the citizens in the region, the Department of Agriculture (DA) Region 02 conducted a lecture through the Nutrition Program Coordinator (NPC) of the National Nutrition Council (NNC) Region 2, Ms. Rhodora G. Maestre, on brown rice in their annual Rice Awareness Month every November.
With the theme “Be Riceponsible in Your Own Way Now (Brown) 4 Good”, NPC Maestre discussed brown rice featuring its health and nutrition benefits.
As early as 6, 000 years ago, rice was already cultivated in China. Today, China is one of the largest exporters of rice in the world including Thailand and Vietnam. Eating rice has been part our daily life for survival. Rice is the main source of carbohydrates which supplies the body enough energy in order to live on.
Did you know that the whiter the rice, the lesser the carbohydrates it gives? And we are very much accustomed in eating white rice. “White Rice” is a result of the further milled rice that elliminates the bran and most of the germ layer. “Brown Rice”, on the other hand, is milled once removing only its outer layer called “hull” thus, its nutritional value is still intact.
So why settle for brown not white rice? Here are the reasons why. Brown rice still contain a layer called “aleurone layer” -- a layer filled with health-supportive, essential fats. The absence of this layer makes the rice purely a refined “starch”. This happens when rice is milled again to prolong its shelf life allowing more layers of the grain to be removed which results to lesser nutritional value.

MANGANESE. Brown rice is an excellent source of this essential element. It helps in producing energy from protein and carbohydrate. Manganese also involves in the synthesis of fatty acids which are important in achieving a healthy nervous system and in the production of cholesterol used by the body to produce sex hormones. It is a very important component of antioxidant enzyme called “Superoxide Dismutase” SOD found in Mitochondria, an oxygen based energy factories inside most of our cells, which provides protection against damage from the free radicals produced during energy production.

SELENIUM. This element is also present in brown rice which assists in protecting the cells from damages. Selenium is a good source of “Phosphorous”, an element essential for life, and “Phospholipid” which form all cell membranes. It induces DNA repair and synthesis in damaged cells to inhibit the proliferation of cancer cells and to induce their apoptosis, a self-destruct sequence the body uses to eliminate worn-out or abnormal cells. Therefore, it lowers the risk of having a colon cancer. It also prevents heart disease, asthma, pain and inflammation of rheumatoid arthritis.
MAGNESIUM. Brown rice is also a good source of Magnesium. It is the most abundant element by mass in the human body and its IONS are essential to all cells. Brown rice and other whole grains are rich source of magnesium, a mineral that acts as co-factor for more than 300 enzyme including those involved in the body’s use of glucose and insulin secretion, which substantially lower risk of type 2 diabetes.
COPPER (IRON Complex Hemoglobin). It is a key constituent of the respiratory enzyme complex cytochromes oxidase.
NIACIN (Vitamin B-3 or Nicotinic Acid). It is used to treat high cholesterol or “hypercholesterolemia” and pellagra, a Niacin deficiency.
Aside from these important elements present in the brown rice, eating such can make an individual to achieve a healthy body weight.

According to the study made in Harvard Medical School at Brigham and Women’s Hospital, women consumed more whole grains consistently weigh less than those who ate less of fiber rich foods. But those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
Moreover, whole brown rice has lower cholesterol. The rice bran oil in the whole brown rice lowers LDL Cholesterol by 7% and important functional foods for cardiovascular health. Its whole grain supplies hefty doses of heart-healthy fiber, magnesium and B-Vitamins. Brown rice also contains lignans like “Enterolactone” – a phytoestrogen present in plant is thought to protect against breast and other hormone, dependent cancers as well as heart disease.
Another benefit of eating brown rice is, it helps in preventing gallstones. The American Journal of Gastroenterology stated that women consuming soluble and insoluble fiber like Brown Rice had 13% lower risk of developing gallstone compared to women consuming the fewest fiber-rich foods.
When brown rice is milled further, its nutritional value is destroyed. It lessens 67% of Vitamin B3 (Niacin), 80% of Vitamin B1 ( Thiamin), 90% of Vitamin B6, 50% of Manganese, 50% of Phosphorus, 60% of Iron and all dietary fiber and essential fatty acids.
Imagine a rice milled over and over again, how much nutrients are left? Or are there any essential elements left? Now, you know the answer. So why settle for less healthy if you can be healthier? CHOOSE TO BE HEALTHY. CHOOSE BROWN RICE!