Do you prefer taking white rice more often? If yes! Then you must also be made known about the Brown rice and its advantages too. The American Journal of clinical Nutrition conducted a study recently that confirms that Brown rice is actually healthier choice for your diet. There are some differences between the Brown rice and White rice, which will be studied in the following arrays of the article. Go through the article so that the next time you go for the white rice, you may want to reconsider.
Brown Rice Vs White Rice: Differences Worth Knowing
There are certain differences between the brown rice and the white rice which are studied in the following section.
Brown Rice vs White Rice: Basic Differences
Brown rice is whole grain rice with the inedible outer hull removed. However white rice is the same grain with the hull, bran layer and cereal germ removed.
Brown rice has a mild, nutty flavour and is more nutritious than the white rice.
Brown Rice vs White Rice: Difference in Glycemic Index
The GI or Glycemic Index classifies foods based on how quickly and how high they increase the blood sugar levels. The higher a food’s Glycemic Index or GI value, the faster it will be digested and the higher or faster it will increase blood sugar levels. The lower a food’s GI value, the slower it will be digested and the slower or lower it will increase the blood sugar levels.
This is the reason why eating in accordance with the GI or glycemic Index is often viewed as a great idea for everything, from losing fat to controlling hunger, to preventing heart disease, diabetes and many more. Eating accordance with the GI or Glycemic Index means, eating foods with low Glycemic Index of GI and avoiding the foods with high Glycemic Index or GI.
For your information, the brown rice is a better choice as it has a lower Glycemic Index as compared to the Glycemic Index of the white rice.
Brown Rice Vs White Rice: Difference in Nutrient Content (Fiber, Vitamin and Mineral Contents)
Now, coming to the nutrient contents; Brown rice has a great advantage over white rice. It has more fiber, more antioxidants and also a lot more crucial vitamins and minerals as compared to the white rice.
White rice is mostly a source of “empty” calories and carbohydrates with very few important nutrients.
100 grams or 3.5 ounces of cooked brown rice provide 1.8 grams of fiber while 100 grams of white rice provide only 0.4 grams of fiber.
Let us look at the comparison between various nutrient contents in Brown rice and White rice.
- Brown rice contains 6% Thiamine while White rice contains only 1% of it.
- Niacin content in Brown rice is 8% as compared to 2% in White rice.
- Brown rice has 11% of Magnesium while white rice has 3% of Magnesium
- The manganese content in Brown rice is 45% while it is 24% in white rice
- Vitamin B6 content in Brown rice is 7% as compared to 5% in white rice
- Phosphorus content in Brown rice is 8%, while it is 4% in White rice
- In brown rice, the iron content is 2% as compared to 1% in white rice
- In Brown rice, the Zinc content is 4% while it is 3% in White rice
So, the bottom line is; Brown rice is much higher in nutrients than white rice.
Brown Rice Vs White Rice: Differences Between Arsenic Content
Brown rice also differs from white rice in terms of the arsenic content present in the two. Brown rice contain a higher percentage of arsenic which is a toxic chemical or a heavy metal that is toxic and a long term consumption can increase your risk of several chronic diseases like cancer, type 2 diabetes, heart diseases etc. White rice contains less percentage of arsenic comparatively.
Though consuming more of brown rice for a long term may be harmful, yet it should not be a problem if you eat it in moderation as a part of a varied diet.
Brown Rice Vs White Rice: Differences Based On The Presence Of Anti-Nutrients
One more difference between brown rice and white rice is the presence of anti-nutrients. Antinutrients are the plant compounds that may reduce the body’s ability to absorb specific nutrients. Brown rice contains one anti-nutrient known as phytic acid or phytate. Though this anti-nutrient offers some health benefits, it may also reduce your body’s ability to absorb iron and zinc from your diet. This means that taking phytic acid for a long term may contribute to mineral deficiencies.
Brown Rice Vs White Rice: Difference In Terms Of Digestibility
Brown rice and White rice are also different in terms of digestibility. When we talk about which one is least likely to cause any digestive issues and/or just make you feel little bit full of gas, bloating, nasal congestion, constipation, diarrhea, lethargy, cramps etc; it is the white rice which has an advantage over the Brown rice.
Brown Rice Vs White Rice: Differences Based On The Effects On Blood Sugar And Diabetes Risk
Brown rice is rich in magnesium and fiber content; both of which aid in controlling blood sugar levels. Research suggests that eating whole grains like Brown rice aids in lowering blood sugar levels and decreases the risk of Type 2 diabetes. Research have shown that by just replacing white rice with brown rice, it is possible to lower blood sugar levels and reduce the risk of Type 2 diabetes.
However, it is also found that consuming high amount of white rice is linked to an increased risk of diabetes. This may be due to the high Glycemic Index which measures how quickly a food increases blood sugar.
So, it can be concluded that eating brown rice may aid in lowering blood sugar levels and reduce the risk of Type 2 diabetes, while white rice may actually increase the risk of type 2 diabetes.
Brown Rice Vs White Rice: Difference Based On The Effects On Weight Loss
Brown rice is comparatively beneficial in terms of weight loss when compared with the White rice. As it is rich in fiber and ability to keep a healthy functioning of your bowel movements; Brown rice keeps things moving in a way that promotes weight loss as well as the metabolism of the body.
Brown Rice Vs White Rice: Differences Based On Heart Disease Risk Factors
One more difference among brown rice and white rice is the presence of lignans or plant compounds that can aid in protect against heart disease; in Brown rice. Studies suggest that eating Brown rice aids in reducing several risk factors for heart diseases; which is not in case of white rice.
Finally we have known that brown rice and white rice are pretty different from each other and both can be beneficial when taken in moderation and in combination with several other nutritious foods.
It is upon personal preferences on which type of rice you want to choose for your dinner. Both, Brown rice as well as white rice can be beneficial for health. So, choose the one which you like at its best or try out both the types of rice for the best of your health.