Introduction
Rice is a versatile cereal, one of the most consumed in the world. It serves as a staple food for many populations, especially those living in Asia, where it is the mainstay of the diet. Rice grains come in many different colors, shapes, and sizes, but the most popular are white and brown rice . White rice is the most commonly eaten type, but brown rice is widely recognized as a healthier option.
White rice and brown rice: differences
All rice consists almost entirely of carbohydrates , with small amounts of protein and virtually no fat.
Brown rice is a whole grain. This means it contains all parts of the grain , including the fibrous bran, nutritious germ , and carbohydrate -rich endosperm . White rice
, on the other hand, does not contain the bran and germ , which are the most nutritious parts of the grain. This causes white rice to contain few essential nutrients, which is why brown rice is usually considered much healthier than white.
| Integral (RDI) | White (RDI) | |
| Thiamine | 6% | 1% |
| Niacin | 8% | 2% |
| Vitamin B6 | 7% | 5% |
| Manganese | 45% | 24% |
| Magnesium | 11% | 3% |
| Phosphorus | 8% | 4% |
| Iron | 2% | 1% |
| Zinc | 4% | 3% |
White and brown rice: carbohydrates compared
Brown rice contains total carbohydrates per 52 grams (one cup, cooked long grain rice). Brown rice is more nutritious and has more fiber than white rice. It’s also an excellent source of magnesium and selenium . It can help reduce the risk of type 2 diabetes , lower cholesterol and achieve an ideal body weight . Depending on the type, it can taste nutty , aromatic , or sweet.
White rice contains total carbohydrates per 53 grams (one cup, short-grain, cooked). White rice is the most popular type of rice and may be the most used. Processing white rice depletes it of some of its fiber, vitamins and minerals . But some types of white rice are enriched with additional nutrients.
Brown rice: pros and cons
Pros of Brown Rice . Brown rice has a big advantage over white rice when it comes to nutrient content. Brown rice contains more fiber and antioxidants , as well as vitamins and minerals . White rice is primarily a source of calories and carbohydrates with few essential nutrients . 100 grams of cooked brown rice provides 1.8 grams of fiber, while 100 grams of white provides only 0.4 grams.
Cons of brown riceBrown rice contains antinutrients and may be higher in arsenic . Antinutrients are plant compounds that can reduce the body’s ability to absorb certain nutrients. Brown rice contains an anti-nutrient known as phytic acidor phytate. It may also contain larger amounts of arsenic, a toxic chemical. While phytic acid may offer some health benefits, it also decreases the body’s ability to absorb iron and zinc. In the long term – which is unlikely due to case studies – phytic acid contributes to the onset of mineral deficiencies. Arsenic, a heavy metal naturally present in the environment, has also been identified in rice and rice-based products. Arsenic is toxic. Long-term consumption can increase the risk of chronic diseases including cancer , heart disease and type 2 diabetes. Brown rice tends to be higher in arsenic than white rice. However, consume rice in moderation in onevaried diet , does not involve any risk of arsenic poisoning.
Effects on blood sugar
Brown rice is high in magnesium and fiber, both of which help control blood sugar levels . Research suggests that regularly eating whole grains , such as brown rice, helps reduce blood sugar levels and the risk of developing type 2 diabetes. Simply replacing white rice with brown rice has been shown to lower blood sugar levels. blood sugar and reduces the risk of type 2 diabetes. On the other hand, high consumption of white rice has been linked to an increased risk of diabetes . This may be due to its high glycemic index, which measures how quickly a food raises blood sugar . Brown rice has a GI of 50 and white rice has a GI of 89, which means that white raises blood sugar levels much faster than brown.
Comparison of beneficial properties
White and brown rice may affect other aspects of health differently as well. This includes heart disease risk, antioxidant levels, and weight control .
Heart disease risk factors. Brown rice contains lignans , plant compounds that may help protect against heart disease. Lignans have been shown to reduce the amount of cholesterol in the blood , lower blood pressure and decrease inflammation in the arteries . Studies suggest that eating brown rice helps reduce several risk factors for heart disease. Whole grains like brown rice may also lower total and LDL ( ” bad”) cholesterol. Rice bran Wholemeal also contains powerful antioxidants.
Weight control. Eating brown rice instead of white can also significantly reduce weight, body mass index ( BMI ), and waist and hip circumference.
