Fellow spokesman, which do you prefer to eat the most: a white

rice or brown rice? Either way, do you not know that too much
white rice consumption comes with a potential health risks than
the brown rice? On the other hand, did it also occur to you that
brown rice has a lot of health benefits than the white?
This evening, it is my purpose to demonstrate some of the potential
health risks of too much white rice consumption and will show the
health benefits that surely come along by replacing brown rice. This
speech is titled: "Nutritionally Superior to White".
To begin with, it is common knowledge that consuming too much
rice in general is a main source of diabetes, which can be made
worse if one favors eating white rice than brown rice. A recent
study published by the Medical News Today dated October 24,
2017, by Megan Ware (a registered Dietician and Nutritionist)
where her research team referred to a review of studies that
looked at the association between white rice intake and risk for
“Type 2 diabetes”. And I quote: “Researchers found that eating
more white rice was associated with a higher risk for type 2
diabetes, especially in Asian people. They also found that for each
serving of white rice eaten per day, the risk of developing type 2
diabetes increased by 11 percent.” That’s already very telling for
those regular white rice consumers. But what about those who
consumed more servings of white rice? The study further warns
that “The risk for type 2 diabetes was 17 percent greater in people
who consumed 5 or more servings of white rice each week
compared with people who ate the least amount of white rice.”
And rightly so, because white rice, with its fully polished condition,
leaves out the important nutrients compare to the nutrients than
the unpolished whole grain brown rice such as the bran layer,
which holds the very important nutrients such as Vitamin B
complex, fiber (good for our digestive health) and essential oils.
The white rice is empty of these nutrients, thus becoming only a
simple sugar excess in our bloodstream which contributes to
acquiring Type 2 diabetes.
Since we have already seen some negative results of partaking
white rice instead of the brown rice, the same group of researchers
I mentioned, gave a striking recommendation when they said that
“By contrast, eating brown rice more frequently was linked to a
lower risk for type 2 diabetes. People who ate 2 or more servings of
brown rice each week had an 11 percent lower risk for type 2
diabetes than people who ate the least amount of brown rice.” So
it would only get us better fellow spokesman if we completely
replace brown rice more regularly. Furthermore, they added that
“Some of the beneficial effects of brown rice may be due to the
higher amounts of insoluble fiber and magnesium it contains." And
this is no less than because the more suitable brown rice is a whole
grain- food and does not only contain carbohydrates.
Other studies also cites the health benefits that one will acquire
once choose brown rice as a staple source of carbohydrates rather
than the white rice. “Organicfacts. Net” published an article by
Meenakshi Nageve (who is the co-founder of the Organic facts, a
health and wellness enthusiast) titled “15 Impressive Health
Benefits of Brown Rice” stated that brown rice helps in the slower
release of sugar as compared to white rice. Even the American
Diabetes Association also recommends nutrient-dense brown rice
over white rice for diabetics for them to obtain the requirement of
essential vitamins, fiber, and minerals in their diet.

But brown rice’s supremacy over white rice in terms of health

benefits are not limited to cargiovascular protection and diabetes
prevention alone. Brown rice proves to be also effective in weight
management. An online newsletter from health.com offered this
insightful study: “Compared to white rice, brown rice was not
found to be associated with weight gain in a 2019 study among
Japanese workers. However, the workers who ate equally high
amounts of white rice gained more than 6.5 pounds within a one-
year time span.7
Eating brown rice in your diet may also help you keep your weight
stable. Some evidence even suggests that brown rice could increase
your resting metabolic rate…” (health.com “Health Benefits of
Brown Rice” by Cynthia Sass, MPH, RD and Erica Meier, March 27,
2023).

So in conclusion, we can’t just simply ignore the wealth of healthy

and nutritious benefits of unpolished brown rice, much more by
blindly taking for granted the potential health risk we could have
if we maintain the eating of white rice in our regular diet. The
choice is ours, but we have to choose what is better and beneficial
because our health is at stake. So choose this healthy and more
nutritious rice. Now is the time to revive this healthy diet. By
doing so, we will be richly rewarded physically and we will be in a
constant state of good health, and we will prove more than ever,
that brown rice is nutritionally superior to white!