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Brown Rice vs White Rice: Which is Healthy?

Rice is one of the most important staple foods for people across the globe, especially in Asia. The debate between brown rice vs white rice has been going on for ages and while both of them have their own sets of benefits, there is a thick line of difference between brown rice and white rice, let’s discuss them in brief.

Difference between brown rice and white rice

Brown Rice v/s White Rice Nutrition Facts (1/3rd cup cooked rice)

Nutrients Brown Rice Nutritional ValueNutritional Value of White Rice
Calories8268
Protein 1.83 g1.42g
Lipid0.65g0.15g
Carbs17.05g14.84g
Fiber1.1g0.2g
Sugar0.16g0.03g
Calcium2mg5mg
Iron0.27mg0.63mg
Sodium3mg1mg
Fatty Acids- Saturated0.17g0.04g
Fatty Acids- Trans0g0g
Cholesterol 0mg0mg

Brown Rice Vs White Rice: Which is better?

1. Minerals & Vitamins

In terms of a nutrient constituent, brown rice has more quantities of antioxidants, vitamins, and minerals in contrast to white rice which is essentially an empty source, containing large volumes of calories and carbohydrates with extremely few nutrients. For instance, 100 gm of brown rice provides almost 1.8 grams of fiber as opposed to white rice, which provides around 0.4 grams of fiber only.

Brown rice vs white rice

Also Read : Antioxidant Rich Foods

2. Weight Management

Everyone likes a plate of rice with their favorite curry but when it comes to keeping an eye on weight, many people find it difficult to either resist this delicacy or maintain weight while chewing on it. Brown rice can be a source of help in such a situation. White rice is nothing but brown rice which has its bran and germ removed, thereby depriving it of nutrients and antioxidants but with the same levels of calories and carbs.

Brown rice, on the other hand, is rich in nutrients like manganese and phosphorus which assist in synthesizing body fats and controlling obesity. Furthermore, the high dose of fiber in brown rice keeps hunger pangs at slow thereby eliminating junk eating.  The same fiber also helps in improved digestion by preventing the absorption of acids for better weight management.

3. Managing Diabetes

White rice has a more glycemic index in comparison to brown rice. The low glycemic index means lower absorption of sugar in the bloodstream which reduces the risk of diabetes and its management. Again, with high magnesium and fiber, the brown rice controls blood sugar levels and prevents the risk of Type 2 diabetes.

4. Heart Disease

Brown rice is rich in lignans and plant compounds as opposed to white rice making it beneficial for heart health, keeping various heart diseases at bay. Lignans reduce fat in the blood, lower blood pressure, and reduce inflammation in arteries.

5. Kidney Diseases

Brown rice has more potassium and phosphorus as compared to white rice. People with kidney diseases must restrict the consumption of these nutrients because kidney diseases reduce the efficiency of kidneys to regular these nutrients in the body. If the potassium level is high, it might lead to heart problems. Thus, for kidneys, white rice is a better choice.

Also Read : Types of Rice

6. Low and High Fiber Diet

People with health problems like diarrhea, diverticulitis, inflammatory bowel diseases, and who have had gastrointestinal tract surgery are recommended to consume a low fiber diet. White rice has less fiber than brown so it is a suitable option for people who are recommended with low diet fiber.

On the other hand, people with high cholesterol, type 2 diabetes, stroke, obesity, heart problems, and constipation are suggested to consume a high fiber diet. Thus, people with these health problems must consume brown rice as it has high fiber.

Conclusion

A grain is considered whole grain when it has three nutritious germ, carb-rich endosperm, and fibrous bran. However, white rice has only endosperm; on the other hand, brown rice is whole grain since it has all three parts that make it more nutritious than the white rice.

FAQs

1. What takes longer brown or white rice?

Brown rice requires a longer cooking time than white rice, and it also needs more water to cook. This is because brown rice has the outer layer of the bran while white rice does not.

2. Is it OK to eat brown rice everyday?

Yes, you can eat brown rice every day but in moderation. Eating brown rice regularly has several health benefits like weight loss, improved digestion, and better heart health.

3. Can I eat brown rice at night?

There are two parts of answer for this question:
* Brown rice induces sleep, and if you’re someone who wants that, then go for it! It has sleep-promoting minerals that can help you fall asleep faster.
* If you’re eating brown rice to lose weight, it’s best to avoid it at dinner time as it may slow the metabolic rate and make you feel heavy. However, brown rice is a good lunch option.

4. Can you eat brown rice on a low-carb diet?

Yes, one can include brown rice into their low-carb diet. It has healthy complex carbohydrates, which can be a good fit for your diet when taken in moderation.

5. Is white rice a bad carb?

White rice contains nutrients, but it is high in carbs. It can be called a bad carb since most of its carb is empty in nature.

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