Brown Rice is by far more nutritious than white rice, mainly because brown rice comprises the entire grain of rice, while white rice has had the bran layer removed. Stripping the grain of its bran layer removes the majority of its fiber content, along with many vitamins and minerals. Since brown rice only has the outer hull removed, it retains nutrients such as niacin, vitamin B6, magnesium, manganese, phosphorus, selenium and even some vitamin E.

Due to brown rice’s fiber and phytonutrient content, this grain also helps in lowering cholesterol and preventing heart disease. Another of brown rice’s components that aids in its cholesterol-lowering effect is called oryzanol, and is found in its oil. Rice bran oil is highly refined and has a terrible ration of omega-6s to omega-3s (27:1).

I would highly recommend eating the oryzanol and the other healthy ingredients from the brown rice itself.