Rice is considered a staple diet all over the world. With over billions of people consuming it daily, the question remains which is better out of these two?
We all know or must have heard that brown rice is healthier as compared to white rice. Now, let us read about it in detail as to how brown rice is healthier?
But before that, let us clarify the physical difference between these two rice.
Table of Contents
Physical Appearance
White Rice
It as the name says is white. This type of rice goes under heavy refining removing the bran and most of its germ content. This processing reduces the fiber contents and many other nutrients.
It then goes under further refining taking away the last layer of germ known as the aleurone layer which is packed with essential oils.
Brown Rice
As the name says, it is brown. It is whole grain rice whose only the very first layer called the husk is removed through grinding. It remains intact with all of its fiber and germ content. Thus, having all the nutrients.
Nutrients (Brown Rice)
- It has two times the manganese and phosphorus as compared to white rice
- It is packed with two and a half times more iron than white rice
- It has three times more of Vitamin B3 than white rice
- It has four times more of Vitamin B1 than white rice
- It is filled with ten times more of Vitamin B6 than white rice
Nutrient Comparison Between Brown Rice And White Rice
1.Calorie Count
Brown rice has comparatively fewer calories per serving to white rice. It was reported that a cup of cooked brown rice has 218 calories while a cup of cooked white rice contains 242 calories.
Therefore, to regulate calorie count, switching to brown rice is a good option.
2.Fibre And Carbs Content
Though both Brown and white rice is high in carbs, compared to white rice, brown rice has fewer carbs count. And, brown rice is high in fiber. It was found out that a cup of brown rice has 46 grams of carbohydrates, including 4 grams of fiber.
While a cup of white rice contains 53 grams of carbohydrates, including less than a gram of fiber. Brown rice is a better choice as it is rich in fiber helps in maintaining bowel movements, reducing high cholesterol, and also helps in weight loss.
3.Fat And Protein Count
When it comes to protein and fats, both brown and white rice do not differ. They both have low fats, and both of them have 4.5 grams of proteins in a cup size amount.
4.Minerals And Vitamins
Even though brown rice has more vitamins and minerals than white rice because white rice is a processed grain. But some varieties of white rice are packed with some minerals and vitamins as manufacturers add them to the rice while it gets processed.
White rice is a good source of folic acid. And, both of these rice are good in B Vitamins and small quantities of zinc and iron.
5.Glycemic Index
Glycemic Index of brown rice is low as compared to white rice. It was reported that Brown rice has an average glycemic index of 50 whereas white rice has an average glycemic index of 89.
Having high glycemic index results in quick fluctuations in blood sugar levels from high to low. Therefore, brown rice is a better option for maintaining the blood sugar level.
Benefits Of Brown Rice Over White Rice
1. It Is Rich In Selenium
It is very high in selenium which is an important mineral that is known for its properties of reducing the chances of developing a few types of cancer along with heart disease, inflammatory situations as well as arthritis.
2. It Is Rich In Manganese
A small bowl of brown rice fulfills our eighty percent requirement of daily manganese. It also is good for our nerves and reproducing systems. Along with this, it also helps in creating fatty acids that make up for good cholesterol in our body.
3. It Retains Natural Oils
These oils which are naturally found in brown rice are healthy for our heart and also helps in reducing the bad cholesterol in our body.
4. It Aids In Losing Weight
It is rich in fiber which is good for your bowel movements. It keeps the bowel function going in such a way that leads to weight loss and good metabolism.
It also can make you feel full when you take small portions of it.
5. It Is Enriched With Antioxidants
When people think of antioxidants, they immediately think of green tea, berries, fruits, and vegetables. Little do they know that brown rice is at par with them.
6. It Is Filled With Antioxidants
7. It Is Very High In Fibre
Because of its high fiber content, it helps in reducing the chances of colon cancer. These fibers attach themselves to cancer resulting cells and other toxins and eliminate them from the body.
It also is high in fiber balances your digestion function, helps in relieving constipation, and aids in proper bowel movements.
8. It Also Helps In Slow- Release Sugar
Unlike white rice, brown rice helps in stabilizing the blood sugar levels in your body by slowing releasing the sugar in a sustained manner.
Therefore, it becomes a better choice for diabetic patients. Eating brown rice in regular periods also lowers the chances of developing Type 2 Diabetes by up to 9-11 percent.
9. It Is A Whole Grain Food
Brown rice, unlike white rice, has not been stripped down from its wholeness. Therefore, regularly eating a bowl of brown rice helps in lowering the making up of arterial plaque and also reducing high cholesterol and as well as keeps you away from heart diseases.
10. It Can Also Be Used As A Baby Food
Brown rice or its cereal form makes up for perfect food for your infant due to being packed with nutrients and fiber. Instead of white rice or its cereal, start giving your baby brown rice as it is perfect for growing infants and toddlers because the nutrients required for their growth are found in brown rice.
11. It Also Acts As An Adjunct For Candida Yeast Infections Treatment
While taking medications for this type of infection, brown rice acts as a great supplementary food given the fact that you are not allowed to eat sugary, starchy, carbohydrates containing food during this infection.
The natural property of brown rice is good for the digestive system along with its high fiber count helps in healing from candida organisms.
Along with being a nutrient-packed grain, it also tastes delicious. You can easily switch white rice to brown in all your cooking.
Based on the above information, you can see brown rice is the winner. It is a healthy choice, and you should incorporate it in your diet to stay healthy.
