Brown basmati rice you purchase through links on our site, we may earn an affiliate commission. Brown rice is a highly nutritious grain. It is good for the heart, aids digestion and may reduce the risk of cancer, diabetes and high cholesterol. Brown rice’s health benefits are partially due to the way it is prepared, according to the George Mateljan Foundation for the World’s Healthiest Foods, which promotes the benefits of healthy eating.

White rice, in contrast, is a refined grain, meaning that the bran and the germ have been removed, leaving just the endospore, HSPH says. The outer hull is also removed. Here are the nutrition facts for brown rice, according to the U. According to HSPH, the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots.

Brown rice is considered a low “glycemic index” food. GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. What’s more, some of the phytochemicals and minerals found in whole grains may be associated with a lower risk of certain cancers, HSPH says. As a part of an overall healthy diet, whole grains may help improve cholesterol levels, and reduce the risk of heart disease, stroke and type 2 diabetes, according to the AHA. Selenium, a mineral involved the immune system and regulating the thyroid gland.