Brown rice has been a staple in many cultures for centuries. This whole grain has an almost tasteless, yet slightly nutty flavor, and it works well with many types of cuisines as a side dish or a main. It can also be used as flour, made into milk, puffed or popped up like popcorn, or even made into edible paper.
Simply rinsing and boiling reduces the arsenic content of rice and par-boiling for 5 minutes can reduce it by over 54%🔎. Daily brown rice can reduce the chances of bladder cancer by up to 28%🔎 and significantly reduce weight, waist and hip circumference, BMI, diastolic blood pressure🔎, cholesterol, and even reduce the risk of diabetes by 13%🔎.
Here’s the compelling science-backed health data that I’ve found so far for [su_post post_type=”page”]. If I’ve made any mistakes, please let me know!
Published on:
Last Updated:
Properties:
anti-obesity, lower LDL, higher HDL, lower bladder cancer risk, lower diabetes risk, lower heart disease risk,
Cautions:
arsenic levels (safety tips),
Average Price USD: ~
$1.61 / cup (4.5oz)
$0.39 / oz
$0.81 / 100 grams
Availability:
7-11, Amazon, Costco, Krogers, Loblaws, Walmart, Whole Foods
✨ Key Healing Takeaways ✨
Arsenic Content
The PBA method (par-boiled and absorbed) involves parboiling the rice in pre-boiled water for five minutes before draining and refreshing the water, then cooking it on a lower heat to absorb all the water. Results show that PBA rice was the optimum approach, removing 54% of inorganic arsenic (iAs) for brown rice.
The washing and cooking procedure reduces the arsenic content of rice, minimizing its potential influence on the findings of this study.
Diabetes
A systematic review and meta-analysis of 11 randomized controlled trials and 8 cohort studies from 2022 found that Each 50 g/day serving of brown rice was associated with 13% lower risk of T2D, improving HDL (good) cholesterol, fasting blood glucose, insulin resistance, and reducing LDL cholesterol.
Obesity& Metabolic Syndrome
A randomized cross-over study with 27 male volunteers suffering from metabolic syndrome over 8 weeks investigated the impact of brown rice on visceral obesity and endothelial function. Long-term beneficial effects of brown rice on metabolic parameters and endothelial function were seen, as well as lowering of glycaemic response and possibly protecting the postprandial endothelial function
Heart Disease & Cholesterol
In a randomized cross-over clinical trial involving 40 overweight or obese non-menopausal female adults over 6 weeks and found that brown rice could significantly reduce weight, waist and hip circumference, BMI, diastolic blood pressure, and even reduce High-Sensitivity C-Reactive Protein levels in as little as 6 weeks.
Bladder Cancer
In a pooled analysis of 574,726 participants from 13 cohort studies, with 3,214 developing incident bladder cancer, it was found that a higher intake of brown rice was significantly associated with a decreased risk of bladder cancer by up to 28% at recommended levels.
📚 NCDs – Citations & Sources
The Non-communicable diseases that [su_post post_type=”page”] fight or reverse.
Arsenic
Rice Cooking Methods vs. Arsenic Removal [2021, Feb]
A Preclinical Laboratory Study on: 4 home-friendly cooking methods for 3 types each of brown and white rice.
Title: “Improved Rice Cooking Approach to Maximise Arsenic Removal While Preserving Nutrient Elements”
- “Overall, our results show that PBA [parboiling and absorbed rice] was the optimum approach assessed, removing 54% and 73% of inorganic arsenic for brown and white rice respectively, raising the margin of exposure (MOE) by 3.7 for white rice and 2.2 times for brown rice, thus allowing the consumption of rice more safely for infants, children and adults.”
Cancer
Whole Grains and Dietary Fiber vs. Bladder Cancer Risk [2020, Nov]
A Pooled Analysis of: 574,726 participants from 13 cohort studies, with 3,214 developing incident bladder cancer.
Title: “Grain and Dietary Fiber Intake and Bladder Cancer Risk: A Pooled Analysis of Prospective Cohort Studies”
- “only higher intake of brown rice was significantly associated with a decreased [bladder cancer] risk.“
- “washing and cooking procedure reduces the arsenic content of rice (83, 86), therefore, the potential influence of arsenic on the findings of the present study is minimal”
- “Higher intakes of total whole grain and total dietary fiber are associated with reduced risk of bladder cancer individually and jointly. The highest intake of whole grains with the highest intake of dietary fiber showed a 28% reduced risk compared to the lowest intakes.”
- “The present study shows that a daily intake of ≥15 g (uncooked) should be consumed in order to reduce the BC risk. For dietary fiber, the European Commission’s strategy recommends a daily dietary fiber intake of 25–38 g in order to prevent noncommunicable diseases (88). This is in accordance with our observation of 25 g/d total dietary intake for reducing BC.“
[https://pubmed.ncbi.nlm.nih.gov/32778880]
Notes: While this gives a daily dose of 25 g/d I suggest using the PBA (par-boiled and absorbed method) to further reduce potential arsenic levels, or otherwise not eating rice very day to minimize risk.
Diabetes
Brown vs White Rice & Diabetes [2022, Sep]
A Systematic Review and Meta-Analysis of: 8 cohort studies with 25,956 cases and 11 randomized controlled trials with 1,034 subjects, lasting at least 12 months.
Title: “White Rice, Brown Rice and the Risk of Type 2 Diabetes: A Systematic Review and Meta-Analysis”
- “We observed an inverse association between intake of brown rice and the risk of T2D.”
- “Intake of white rice was associated with higher risk of T2D, while intake of brown rice was associated with lower risk. All other whole grains showed a null-association.”
- “Each 50 g/day serving of brown rice was associated with 13% lower risk of T2D“
- “RCTs showed an increase in high-density lipoprotein-cholesterol [HDL, good, cholesterol].”
- “However, differences in diastolic blood pressure, HOMA-IR [insulin resistance], total cholesterol, HbA1c, LDL-cholesterol, FBG, and waist circumference favoured the brown rice group.”
Heart Diseases
Brown Rice vs. Cardiovascular Risk Factors [2014, Apr]
A Randomized Cross-Over Clinical Trial of: 40 overweight or obese non-menopausal female adults over 6 weeks.
Title: “Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non-menopausal Female Adults”
- “[A brown rice] diet in comparison with [white rice] diet could significantly reduce weight, waist and hip circumference, BMI, diastolic blood pressure, and hs-CRP. No significant differences between the two diets were found regarding lipid profiles and FBG.”
[https://pubmed.ncbi.nlm.nih.gov/24829736]
Note: This study might have been too short to see changes in lipid and Fasting Blood Glucose levels since this study saw changes in both and it lasted for 12 months or more
Metabolic Syndrome & Obesity
Brown Rice vs. Visceral Obesity and Endothelial Function [2014, Jan]
A Randomized Cross-Over Study of: 27 male volunteers with metabolic syndrome over 8 weeks.
Title: “Effects of the Brown Rice Diet on Visceral Obesity and Endothelial Function: The BRAVO Study”
- “Consumption of BR [Brown Rice] may be beneficial, partly owing to the lowering of glycaemic response, and may protect postprandial endothelial function in subjects with the metabolic syndrome. Long-term beneficial effects of BR [Brown Rice] on metabolic parameters and endothelial function were also observed.”
Ingredients List
A Plant Based Lifestyle Diet
Apple Cider Vinegar
Basil
Beets
Broccoli
Button Mushrooms / White Mushrooms
Cabbage
Chia Seeds
Dates / Date Fruit
Flax Seeds
Garlic
Lentils
Oats
Onions
Pumpkin Seeds
Raisins
Sesame & Tahini
Spinach
Sunflower Seeds
