Brown Rice Vs White Rice: Rice is a versatile grain that is eaten by people all over the world. It is a staple food for many people, particularly in China, Japan, India, Indonesia, and South Korea.
Rice comes in over 7,000 different varieties, as well as a variety of colours, shapes, and sizes. White and brown rice are the most common varieties in the United States. White rice is the most widely consumed type, but brown rice is also a popular option.
All white rice begins as brown rice. The husk, bran, and germ of rice are removed during the milling process. This process extends the shelf life of white rice while removing much of its nutrition, including fibre, vitamins, and minerals.White rice is fortified with nutrients to compensate for this. The refined grain is also polished to make it appear more appealing.
Carbohydrates are abundant in both white and brown rice. Brown rice is considered a whole grain. It has more nutrition overall than its paler counterpart. Whole-grain foods have been shown to lower cholesterol and the risk of stroke, heart disease, and type 2 diabetes.
What Is The Difference Between Brown Vs White Rice?
Brown and white rice are actually much more similar than one might think. The primary distinction between brown and white rice is that, brown rice is a whole grain, whereas white rice is a slightly processed version of the whole grain.
All whole grains, including rice, have three essential components: bran, germ, and endosperm. The bran is the edible kernel’s outer skin and contains antioxidants, B vitamins, and fibres. The germ contains B vitamins, some protein, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and trace amounts of vitamins and minerals.
It is a whole grain rice that contains the bran, germ, and endosperm, whereas white rice only contains the endosperm because the bran and germ have been removed.
What Are The Nutritional Differences Between White Rice And Brown Rice?
White Vs Brown Rice Nutrition Facts (1/3rd cup cooked rice)
|Nutrients||Brown Rice Nutritional Value||Nutritional Value of White Rice|
|Fatty Acids (Saturated)||0.17g||0.04g|
|Fatty Acids (Trans)||0g||0g|
Brown rice outperforms white rice in the following categories:
- Dietary fibres
- Vitamin B1
- Vitamin B6 (pyridoxine)
It’s also a complex carbohydrate which helps to control cholesterol and aids in weight loss.
Which Is Better Brown Rice Or White Rice?
One type of rice may be preferable to another in some cases. The sections that follow discuss whether white or brown rice is better for specific people with specific conditions or goals.
It has higher levels of phosphorus and potassium than white rice. People with kidney disease may need to limit their intake of these nutrients.
This is due to kidney disease impairing the kidneys’ ability to regulate the levels of these nutrients in the body. If potassium levels rise too high, for example, it can lead to other health problems, such as a heart attack.
White may be preferable to brown rice in this case.
A Low Fiber Diet
- A low fibre diet is sometimes recommended by a doctor.
- People may need to adopt this type of diet if they have:
- inflammatory bowel disease
- a blockage due to colorectal cancer
- had surgery involving the gastrointestinal tract
White contains less fiber than brown rice, so it may be a better choice for these people.
A Fiber-Rich Diet
Brown has more fiber than white rice, making it a better choice for those following a high fiber diet.
Dieticians recommend eating whole foods rather than refined foods such as white rice to reduce the risk of:
- high cholesterol
- high blood pressure
- type 2 diabetes
- heart disease
When comparing brown rice and white rice, white rice has a higher glycemic index. A low glycemic index means less sugar absorption in the bloodstream, which lowers the risk of diabetes and its management. Brown rice, with its high magnesium and fiber content, regulates blood sugar levels and reduces the risk of Type 2 diabetes.
Brown, as opposed to white rice, is higher in lignans and plant compounds, making it beneficial for heart health and the prevention of various heart diseases. Lignans lower blood pressure, reduce inflammation in arteries, and reduce fat in the blood.
Brown can be of assistance in such a situation. White rice is simply brown rice that has had its bran and germ removed, depriving it of nutrients and antioxidants while maintaining the same levels of calories and carbs.
Brown rice, on the other hand, is high in nutrients such as manganese and phosphorus, which aid in the synthesis of body fat and the control of obesity. Furthermore, the high fiber content of brown rice slows hunger pangs, reducing the need for junk food. The same fiber also aids digestion by preventing acid absorption, which aids in weight management.
Brown rice bran contains a high concentration of antioxidants, which can help neutralise harmful free radical compounds and reduce inflammation in the body.
Whole grains, such as brown rice, have been shown in studies to help prevent chronic diseases such as heart disease, cancer, and type 2 diabetes due to their antioxidant levels.
Are There Any Risk Factors Of Brown Rice?
Brown rice includes the antinutrient phytic acid and is higher in arsenic than white rice. This can be a problem for people who consume a lot of rice. Moderate consumption, on the other hand, should be fine.
Rice is a staple food for many people around the world, particularly in Asia. The debate over brown rice vs white rice has raged for centuries, and while both have their own set of advantages.
It is more nutritious than white rice in general. It contains more fiber, magnesium, and other nutrients than white rice and is not artificially enriched with nutrients.
Brown and white rice are both whole foods that can be included in a healthy diet. If anyone choose to eat brown rice, make sure it’s properly prepared to help mitigate the negative effects of its anti-nutrients, and if one chooses to eat white rice, go for long-grain varieties and avoid ultra-processed and flavoured varieties.
If there is any doubt, one should talk to a dietitian if he wants to add rice to his diet. A dietitian can discuss the potential effects on any existing health conditions and advise people on how to safely incorporate it into their diet.