Unpolished rice provides many health benefits that are lost during the polishing process. It contains nutrients like vitamins B1, B3, B6, magnesium, iron, and essential fatty acids that can help reduce cholesterol, control blood pressure and diabetes, and reduce cancer risks. Polishing rice removes 50-90% of these beneficial nutrients. Unpolished rice is more filling and takes longer to digest, helping with weight control. It can be prepared and eaten in many dishes as a healthy alternative to polished white rice.