Rice is an essential meal and a versatile component found in nearly any home cupboard, yet there is still tension concerning whether or not rice is beneficial to one’s health. Read on for more information. However, although we have been taught that whole grains are usually the best option, civilizations all around the globe have been eating white rice for millennia, so what could possibly be so terrible about eating white rice?
Here’s all you need to distinguish between brown rice and white rice’s nutritional differences.
Nutrients: Brown rice has more vitamins and minerals than white rice because it includes nutrient-dense bran and germ. When contrasted to white rice, brown rice has 790 times the thiamine, 540 times the Niacin, 225 times the Magnesium, and double the riboflavin. Despite the absence of bran and germ, white rice still contains essential nutrients.
Anti-nutrients: Contrary to popular belief, the bran and germ on whole grain brown rice contain anti-nutrients. To prevent the grain from germinating, the bran layer of brown rice includes anti-nutrients called phytates. Anti-nutrients like phytic acid impair our bodies’ capacity to digest and absorb minerals from rice. Phytates may bind to minerals including zinc, magnesium, and calcium, preventing absorption.
Long-grain brown rice has 248 calories, whereas long-grain white rice contains 205. Because the bran includes some fat, it provides more calories and protein than oats.
Carbohydrates: 1 cup long-grain brown rice has 52 grams, whereas 1 cup of white rice has 45 grams.
Fiber: Brown rice includes fiber-rich bran, while bran-less white rice has just 0.6 grams.
Glycemic Index: Grain rice has a higher glycemic index than white rice, but research shows this is not always true. Unknown to most people, a food’s GI score indicates how much of an effect it has on blood glucose levels. Some studies show that the difference between brown and white rice is minor and that grain products significantly affect blood sugar levels.