Brown rice has several health benefits over white rice including improving digestive health, lowering risk of diabetes, and preventing weight gain. It contains more fiber, vitamins, and minerals which can improve digestion and regulate blood sugar levels. Replacing a portion of white rice with brown rice in meals can reduce diabetes risk by 16% and high fiber content helps promote fullness to control appetite and weight.

1. THE BENEFITS OF CONSUMING BROWN RICE
As the requirement to finish High Intermediate IV Level
Written By :
ARVIN EFRIANI
HIGH INTERMEDIATE IV-3
SCN. PL 09030098
LBPP LIA PALEMBANG
TERM IV/2012

2. Page of Approval
Presented before the Final Examination of English for Adult Program
High ntermediate 4
LBPP-LIA Palembang
December 2012
To fulfill one of the requirements to pass the English for Adult Program
Approved by
Advisor 1
Advisor 2
Ms. Candra Yusita Bahari, S.Pd
Ms. Anindita Pramitha Sari S.P
Verified by,
Class Teacher
Ms. Dyah Retno Dwi Astuti, S.Pd

3. PREFACE
First of all, I would like to give my greatest thank to ALLAH SWT for
blessing me to finish this paper entitled “ The Benefits of Consuming Brown Rice” .
The main purpose of writting this paper is to fulfill the requirement to join the final
examination of High Intermediate IV class at LBPP-LIA Palembang affiliate.
Secondly, I do realize that this paper will not be finished without the helped
and supported from others. So, I would like to say thank you to :
1. My beloved parents who always advice and motivateme to learn more.
2. Mr. Rusdi, the director of LBPP-LIA Palembang affiliate and also all of
his staffs.
3. Ms. Dyah Retno Dwi Astuti, S.Pd, as my beloved teacher class, thank you
for your ideas, advice, suggestion, motivation, and your guidance in
finishing paper,
4. Ms. Candra Yusita, S.Pd as my first advisor, thank you for your ideas,
advice, suggestion, motivation, and your guidance to make this paper
better.
5. Ms. Anindita Pramita, S.Pd as my second advisor, thank you for your
suggestion, criticism, direction, and your guidance to make this paper
better.

4. 6. All teachers who have ever taught me in LBPP-LIA Palembang affiliate,
thank you for teaching me in excellence.
7. All of my friends outside, especially my classmate in Hig Intermediate IV3 who brought joy to me and gave me the unforgettable moment.
Finally, I wish this paper will be usefull for every person who reads it. I
realize that this paper is still far from being perfect. So, I would be glad to welcome
any cricisms and suggestions from readerto make this paper better. Thank you very
much.
Palembang, December 2012
The Writer

5. TABLE OF CONTENTS
Title
.................................................................................................................... i
Page of Approval
Preface
..........................................................................................
ii
......................................................................................................
iii
Table of Contents
Outline
...........................................................................................
v
.......................................................................................................
vi
CHAPTER I Introduction
..............................................................................
CHAPTER II The Benefits Of Consuming Brown Rice
A. Overview
1
..............................
3
..................................................................
3
B. The Benefits of Consuming Brown Rice
..................
5
..............................
5
2. Lowering the risk of suffering diabetes ..................
6
3. Preventing weight gain
7
1. Improving digestive system
CHAPTER III Conclusion and Suggestion
REFERENCES
..........................................
.....................................................
10
.........................................................................................
12

6. OUTLINE
Topic
: Brown Rice
Purpose
: To persuade
I. INTRODUCTION
Thesis Statement : Improving digestive system, lowering the risk of developing
diabetes, preventing weight gain are three benefits of
consuming brown rice
II. THREE BENEFITS OF CONSUMING BROWN RICE
A. Overview
B. Three Benefits of consuming brown rice
1. Improving digestive system
2.
Lowering the risk of developing diabetes
3.
Preventing weight gain
III. CONCLUSIONS AND SUGGESTIONS

7. CHAPTER I
INTRODUCTION
Almost all humans do activities everyday. We will do activities if we have
good energy to do them. We can get the good energy from healthy food pattern.
Healthy food pattern can be arranged by ourselves. Healthy food is food that contains
nutrients needed by the body. Healthy food has many contents which are good for our
body such as carbohydrates, protein, minerals, water and others. The contents of
carbohydrates are usually found in rice, corn, wheat flavour, and cassava while the
contents of protein are usually found in vegetables and animals. Carbohydrates are
the main energy source while the others are alternative energy source.
We need to consume carbohydrates to produce energy. In Indonesia,
the source of carbohydrate that we consumed is rice. Almost all people in the world
know rice. In indonesia, rice becomes one of the staple foods. Rice is important so
that it becomes the intake of energy source for our body. In indonesia, a famous type
of rice consumed is white rice. Maybe some of us just know and eat white rice. So,
we are not interested in trying other types of rice. Whereas, there is still other type of
rice that contains same or even better nutrition than white rice such as brown rice.
We often find that some of the instant baby foods are made from brown rice,
but why we never think that brown rice is rarely consumed by adults? Meanwhile,
white rice is the kind of rice that we always encounter both at home and restaurant.

8. Brown rice is actually much healthier than white rice. Maybe, we just think about the
good taste of white rice rather than brown rice which is actually much healthier than
white rice. Improving digestive system, lowering the risk of suffering diabetes,
and preventing weight gain are three benefits of consuming brown rice.

9. CHAPTER II
THE BENEFITS OF CONSUMING BROWN RICE
A. OVERVIEW
Rice is a part of the grain which has been separated from the chaff. One of the
processes of harvesting is pounding the grain with mortar so that the chaff part will be
peeled from the rice. In Biology, the part of rice consist of aleuron,endosperm, and
embryos. There are two kinds of rice namely white rice and brown rice.
White rice is rice which has white colour somewhat transparent because it has
a bit of aleuron and the content of amylose generally about 20 %. Milling and
bleaching process that makes brown rice into white rice destroys 67% of vitamin B3,
80% vitamin B1, vitamin B6 90%, 50% manganese and phosphorus, 60% iron, as
well as all the fiber and essential fatty acids. In the end, all that remains is pure white
rice which contains only carbohydrates. Actually rice is food that is rich in vitamins,
minerals, fiber, and essential fatty acids. Besides, white rice has a glycemic index
about of 70-87. The figure is relatively high glycemic index so it is not suitable for
diabetics.
Brown rice is rice which has brown colour with the content of aleuron genes
which produce anthocyanin as a source of colour in brown rice. Brown rice is rice

10. that is not milled or semi-milled so that the epidermis of brown rice is not much
wasted. Brown rice is proccesed in the traditional way by pulverization procces, it
causes the epidermis of brown rice is not much lost. It should be known that the
epidermis of rice contains nutrients that are important for our body, as the epidermis
contains a lot of fiber and natural oils.
Brown rice is type of rice that has variety of vitamins especially vitamin B
and vitamin E. Although brown rice does not have smooth taste like white rice but
brown rice is proven healthier because it has more benefits and it contains more
nutrients than white rice such as vitamin B1, B6, and B12, fiber, selenium for
increasing the immune system, glutathione peroxidase enzyme components that play
an important role in the detoxification process in the liver, magnesium for metabolic
processes and calcium which maintains bone health. Those nutriens are good for our
body. Besides containing carbohydrates, fats, protein, fiber, and minerals, brown rice
also contains anthocyanins and other nutrienst found in brown rice likes phosphorus,
mangan , fitonutrien, and essential fatty acids.
In a study of Harvard School of Public Health about 74.091 women for 12
years proven that they are not consuming fiber in daily life will more prone obesity.
Fiber is also against constipation and also retards absorption of carbohydrates into the
blood so that stabilize blood sugar levels. Besides, a diet rich in fiber can decrease the
risk of gallstones.

11. B. THE BENEFITS OF CONSUMING BROWN RICE
1. Improving digestive system
The digestive system is made up of a number of organs that must work
together for proper digestion to take place. In order to enable this to happen, we must
maintain a healthy lifestyle and eat the right foods in sufficient amount such as
consuming brown rice.
Brown rice is a complex carbohydrate that can metabolize, deliver energy and
give sugars slowly. Brown rice is good for our body that is gives an important role in
our digestion everyday. By consuming brown rice regularly, we can improve our
overall health and make our digestive system work more efficiently.
Brown rice has high fiber content so that it can cope with indigestion and
constipation because the fiber can not dissolve in water which means that it is passed
through the intestines without changing much. Insoluble fibers like brown rice help to
move bulk through the intestines more easily and digestion becomes more
comfortable. Brown rice also helps to remove any present toxins from the digestive
system faster. For the example when breaking the fast we should eat food gradually.
When we are fasting, the digestive system is resting so we need appetizers which is
easy to digest. One of the menus that can be served during iftar or suhoor is brown
rice. Brown rice is also a delicious addition in the recovery effort. Moreover, it is

12. also easy food to digest, so the stomach is not going to have hard work in digesting
the food because the work is not too tough.
2. Lowering the risk of developing diabetes
Diabetes mellitus or diabetes has become a global health problem. The
number of patients with this disease continues to increase dramatically, including in
Indonesia. One of the prevention efforts that can be done is setting a good food
pattern by changing the type of food consumed effectively to control blood sugar
levels. One of the ways is to replace white rice with brown rice because eating at least
5 servings of white rice a week results in the increasing risk of diabetes type 2 while
eating brown rice as much as 2 or more servings a week can lower the risk of diabetes
type 2. One serving is equal to 100 grams. In the other hand, diabetic food which we
eat does not exceed the number of calories which needed everyday. It means that we
have to calculate how many calories we need for daily activities carefully.
Researchers from the Harvard School of Public Health said that brown rice is only
slightly increase blood sugar levels in the body as compared to white rice. The results
obtained from this study is to replacing one-third portion of white rice with brown
rice can reduce about 16 percent of the risk of diabetes type 2.
Recent publication of the Harvard researchers published in the Archives of
Internal Medicine said that brown rice is a healthy choice for diabetics because it
raises blood sugar slowly.

13. The knowledge about the benefits of brown rice for diabetes is not new, but
until now the white rice is still the favorite of many people. A study of Harvard
School of Public Health about 200,000 Americans revaled that American people who
eat white rice have diabetes risk about 16 percent higher than american people who
rarely ate rice. In the other hand, the diabetes risk dropped about 11 percent for
American people who eat brown rice. Consumption of foods rich in fiber succeeded
is reducing the risk of diabetes because it can lower blood sugar and insulin levels
and reduce the risk of progression of poor glucose tolerance in diabetes type 2.
Brown rice is also rich in fiber and produce energy in stages or also known as
having a low glycemic index. The glycemic content in brown rice is under 55 which
is good for diabetic patient. The experts revealed that 70 percent of the carbohydrates
we met from brown rice due to high fiber content. Ordinary rice is milling process
that had led to the loss of most of the fiber as well as vitamins and minerals. In fact,
fiber can slow the entry of glucose into the blood because of the high fiber content of
brown rice that does not increase blood sugar drastically. Besides being superior in
fiber, brown rice also contains more vitamins and minerals than white rice. For
example, brown rice is rich in vitamin B, magnesium, and iron for the body needs.
3. Preventing weight gain
In order to adjust the habit of Indonesian people who are accustomed to eating
rice, there appears a diet way with a lot of fiber that can keep us feeling full. The way

14. is by consuming brown rice instead of white rice because brown rice contains high
fiber. So, that it can prevent the weight gain without feeling hungry.
The advantage of this diet is the content of carbohydrate from brown rice,
which has very high fiber. According to nutrition experts, generally the nutrient
contents in brown rice such as protein, minerals, vitamins, and fats are actually rather
similar to those in white rice.However, the differences are in the magnesium,
vitamins B1 and fatty acid found in brown rice tend to be higher than those in white
rice. The fiber content of brown rice is six times higher than it is in white rice. 100
grams of brown rice contains 1.8 grams of fiber, while 100 grams of rice white rice
contains only 0.3 fiber.
In addition to this diet, if we look at the levels of fiber content, this diet
method can also be used for people who rarely or do not like vegetables to meet the
needs of fiber. In brown rice, high fiber content will also make us not feel hungry
easily. Brown rice is not only good for adults but also good for children and baby.
The method of eating rich fiber of brown rice is not much studied. However, the
response of the majority of the consumers of this method was quite effective diet that
makes a more ideal body. Furthermore, it will be more effective to maintain our
weight by doing sports activities or physical activity. It can make the impact to be
outstanding.

15. Besides making weight tobe ideal, brown rice diet can make body healthier .
Because this diet can lower levels of fat found in the blood and blood sugar. Thus, the
habit of eating brown rice for diet can be applied as a healthy lifestyle.

16. CHAPTER III
CONCLUSIONS AND SUGGESTIONS
In indonesia, rice becomes one of the staple foods. Rice is important so that it
becomes the intake of energy sources for our body. In indonesia, a famous type of
rice consumed is white rice. There are still some types of rice that contain same or
even better nutrition than white rice such as brown rice. Improving digestive system,
lowering the risk of suffering diabetes, and preventing weight gain are three benefits
of consuming brown rice.
The first benefit is improving digestive system. Brown rice has high fiber
content so that it can cope with indigestion and constipation because the fiber can not
dissolve in water which means that it is passed through the intestines without
changing much. Insoluble fibers like brown rice help move bulk through the
intestines more easily and digestion becomes more comfortable.
The second benefit is lowering the risk of suffering diabetes. Lowering the
risk of suffering diabetes to replace white rice with brown rice because eating at least
5 servings of white rice a week results the increasing risk of diabetes type 2. While
eating brown rice as much as 2 or more servings a week can lower the risk of diabetes
type 2. One serving is equal to 100 grams. In the other hand, diabetic food which we
eat does not exceed the number of calories needed everyday. It means that we have to
be careful in calculating how many calories we need for daily activities.

17. The last is preventing weight gain. In brown rice, high fiber content will also
make the feeling full in our stomatch so that we are not hungry easily. Furthermore it
willl be more effective to maintain our weight by doing sports or physical activities. It
can make the impact to be outstanding.
So, I hope people can realize that brown rice gives benefits for people. I also
suggest that diabetic patient and people who want to have ideal weight can consume
brown rice. Brown rice is actually much healthier than white rice.The increase in the
consumption level of brown rice can be reacted by doing socialization to the society
that brown rice has many benefits for our health.

18. REFERENCES
_____.http://manfaat.org/search/macam-macam-jenis-beras-dan-ciri-cirinya.Friday,
Retrivied october, 26th 2012, 07:00 PM
_____.http://www.globalhealingcenter.com/natural-health/brown-rice/. Monday, october
29th 2012, 09:00 AM
_____.http://voices.yahoo.com/what-health-benefits-brown-rice-563546.html.Monday,
october,29th 2012, 09:20 AM
_____.http://www.livestrong.com/article/410408-what-are-the-benefits-of-eating-brownrice-stir-fry-to-lose-weight/.Saturday, November, 10th 2012, 10:00 AM
_____. http://www.tropicanaslim.com/beras-merah-untuk-diabetes. Wednesday,
November, 14th 2012, 09:00 AM
_____.http://www.symptomfind.com/nutrition-supplements/brown-rice-healthbenefits/.Thursday, november, 15th 2012, 10:00 AM
_____.http://www.care2.com/greenliving/brownrice-vswhiterice.html#ixzz2APtLZAv7. Tuesday, november, 20 th 2012, 02:00 PM