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Rice that is enjoyed by billions of people across the world, is also one of the most nutritious foods that comes in various types. Rice comes in different varieties but originate from the same grain. Among the two most popular types of rice, brown and white rice is the most common types of rice possessing different nutritional benefits and health impacts.
Both brown rice and white rice originate from same grain but have different processing methods. Through this comprehensive comparison, we will help you find out some of the common differences between brown rice and white rice. Once you complete reading this blog, you can easily determine which rice is suitable for you and your dietary needs.
Brown Rice Vs. White Rice
Though the history and origin of rice can be traced back thousands of years ago, but there are still many who are not aware about the various types of rice, and their varieties. Some varieties of rice vary in their size, while some in their colours but, however; taste is always cherished irrespective of their size and taste.
Both brown and white rice are the part of our healthy diet, but as brown rice carries more bran and germ than the earlier ones, it is usually considered more beneficial than white rice and is packed by more nutrients than the white rice. To name a few, brown rice is high in fiber, magnesium, iron, and several B vitamins (B1, B3, B6, and B9) which is usually found in less quantities in white rice. However, due to its low-fiber content white rice is usually easily digestible and beneficial for people with low ability to digest or those recovering from any health-related issues.
If you are an individual with healthy guts and digestive system you can opt for brown rice as they would further add more beneficial nutrients to your body. One of the most important differences between brown rice & White rice is that the former variant of rice reduces the risk of getting prone to heart diseases, type 2 diabetes, and helps in weight management.
Differences in the Brown Rice and White Rice Glycemic Index
The Glycemic Index (GI) is one of most common used words especially among individuals suffering from diabetes. GI is a blood sugar scoring system that ranks food products between 0 to 100 based on how much potential they carry to elevate the blood sugar.
Consuming brown rice ensures that your blood sugar level remains controlled and is not likely to experience a quick spike in the blood sugar level as in comparison to white rice. Blood sugar level usually climbs after you consume white rice. The differences in the brown and white rice glycemic index matters a lot and this often becomes the reason diabetic people opting not to consume white rice.
Benefits of Brown Rice over White Rice
The key benefits of brown rice over white rice are as follows:
- Fiber: Brown rice is a rich and good source of dietary fiber, particularly the insoluble fiber. The insoluble fiber helps in digestion, prevents constipation, and reduces the risk of certain digestive problems.
- Antioxidants: Brown rice contains a good amount of antioxidants which protect cells from damage caused by free radicals and reduces the risk of deadly chronic diseases such as heart and cancer. Brown rice is a good source of antioxidants such as phenolic compounds and flavonoids.
- Density of Nutrients: Being a whole grain, brown rice contains all parts of the grain- to name some are: the bran, germ, and endosperm. Presence of these nutrients makes it significantly higher in nutrients in comparison to white rice.
- Rich Source of Nutrients: Difference between white and brown rice becomes more transparent when it comes to their comparison in terms of their composition of essential micronutrients. Brwon rice usually contains essential micronutrients such as magnesium, selenium, and Vitamins B. Presence of these micronutrients make this rice variety a helpful component for bone health, overall well-being, and energy metabolism.
Which is better brown rice or White Rice?
In simple words brown rice is more beneficial than white rice, however it depends upon your taste, preference, and on how often you consume rice. If you are a daily consumer of rice, it’s better to have brown rice. Brown rice is a more nutrient dense product than the white variety of rice, also more nutritious than the white rice. However, both the varieties of rice are nutritious and can be a part of a well-balanced diet. If you have any bowel or digestive related problems, you can opt for white rice as it is easy to digest and lower in residue. Individuals who recently had bowel surgery or any bowel related disease than opt for this variety of rice.
If you are more health-conscious and not suffering from digestive problems, you can try brown rice which is also advisable by doctors except ins some cases. Brown rice is rich in nutrients and fiber and is also good for people with diabetes.
Conclusion
Though you have completed the blog, the choice is yours! You can opt either brown or white rice. There’s no such any mandate or listed rules that goes against white rice and favours brown rice. It’s better to consult your doctor in case you experience any discomfort from white or brown rice.
When comparing brown rice vs white rice there is no such any hard and fast rules as rice has been the staple food for billions of people across the world and has its history traced back to thousands of years ago. You can consume any type of rice, however in limit.
Frequently Asked Questions(FAQs)
Brown rice is a better choice for your health as it contains high amount of nutrients and fiber. It further maintains glycemic index also which is helpful in maintaining blood sugar levels. In comparison to white rice, it is a good choice for health.
Taste and texture of white rice is usually more appealing than the brown rice and white rice is often considered as the status symbol in Chinese tradition as it was more processed and costly in ancient times.
Yes, an individual can contain brown rice daily in adequate amount however consultation by health experts is often preferred in such cases.