The brown vs white rice debate is an old one. of all the changes that have taken place in human civilization, the biggest impact has been on people’s eating habits and lifestyle. When humans were nomads, living in forests and caves, they ate fruits, flowers, leaves and meat. When they started living at one place, they started farming, growing crops and eating grains. Now there is a debate on what is better to eat in the same grain and how it should be eaten.
In this, Brown vs whight rice, debate brown rice has often been given preference. Why not get it? Brown rice have more vitamins and minerals compare to white rice. Its glycemic index is also much lower than white rice. However, there is also an argument that a lot of arsenic present in brown rice can spoil health.
Today we will know what is better between Brown vs white rice. You will also learn that-
• What is the main difference between brown vs white rice?
• Why is brown rice becoming so popular?
• What vitamins and other nutrients do both contain?
So before starting debate between Brown vs white rice let’s now what is main difference in Brown vs white rice-
Also Read-
Rice starch will give you beautiful skin, make your beauty secret
The main difference between brown vs white rice?
Brown rice
Brown rice is whole grain i.e. complete grain. Understand it in such a way that it contains all the qualities that grains should have. It contains fibrous bran, nutritious germs i.e. microbes and complex carbs. Its outer layer is a little hard due to the bran. Therefore it takes a little more time to cook and eat it.
• Brown rice is not easy to cook
• Brown rice have lots of amount carbohydrates, fibrous and protine in it.
• Brown rice have more vitamins and minerals.
• Brown rice have many helthy benefits like suger controle, reduce heart disease, and type- 2 diabetes.
• Brown rice is helpful in reducing weight.
White rice
If brown rice is processed it becomes white rice. Understand it in this way that when the top layer of brown rice is removed, it becomes white rice. Since the bran (thick outer layer) of a grain and the natural nutritious germs (microbes) present in it are what make it a whole grain, what remains after processing it and removing the outer layer is not as nutritious. This is why brown rice contains more nutrients than white rice. Due to being processed, white rice cooks quickly and is also very soft to eat.
• Whight rice is easy to cook.
• Whight rice have less amount of carbohydrates, fibrous and protine in it then brown rice.
• Whight rice have less vitamins and minerals compare to brown rice.
• Whight rice also have helthy benefits like suger controle, reduce heart disease, and type- 2 diabetes but less then brown rice.
• whight rice helps in gaining weight.
Brown rice has more nutrients than white rice When it comes to nutritional value, brown rice takes the lead as it contains more fiber and antioxidants. It also contains more vitamins and minerals. Let us understand the nutrients of these two comparatively through the graphic given below.
Benefits of eating brown rice
If you are conscious and aware about your health then you should choose your food wisely. This also means that unprocessed and unpolished brown rice is better than processed and polished white rice.
Blood sugar remains under control
• Brown rice have lots of magnesium and fiber. Fiber is very important for our gut microbiomes. Therefore brown rice is more easily digested.
• If we talk about glycemic index (GI) and glycemic load, then it is much lower in brown rice as compared to white rice. The GI of white rice is 89, while that of brown rice is 50. Therefore, brown rice increases blood sugar levels relatively low and slowly.
• White rice has more refined carbs and brown rice has more complex carbs.
According to a research published in the National Library of Medicine, if you are eating brown rice daily then your blood sugar level will remain under control. Besides, the risk of type-2 diabetes will also reduce. Research says that white rice increases the blood sugar level and the refined carbs present in it are responsible for this.
Brown rice is rich in antioxidants
Brown rice bran contains powerful antioxidants like polyphenols. These neutralize harmful free radical compounds in your body. These are also helpful in reducing swelling in the body. That is why it is advisable to eat brown rice in case of heart disease, cancer and type-2 diabetes.
Reduces the risk of heart disease
According to a study by the National Center for Biotechnology, eating brown rice reduces the risk of heart disease. This study found that people who were eating brown rice or other whole grains had 16-21% less risk of heart disease than others.
Eating brown rice reduces bad cholesterol (LDL), while increases good cholesterol (HDL).
Helpful in losing weight Brown
rice is a high fiber food, so it is also helpful in reducing weight. According to a study published in the National Library of Medicine, people who consume brown rice in their diet are less prone to obesity.
Due to these properties, brown rice is seen as a balanced diet. It contains more nutrients and also provides more health benefits.
How brown rice came back in trend
Between 1900 and 1910, the trend of eating processed natural foods increased across the world. Then white rice came in the plate, it was more delicious to eat and people liked it more. At this time a disease called Beri-Beri appeared. Scientists from all over the world conducted many researches and found out that this disease is caused by the deficiency of Vitamin B1.
Also Read-
For weight loss, include juice made from these 4 vegetables in your diet, know how to make it.
An army doctor from Netherlands found in research that people who are eating processed i.e. white rice are getting this disease. After this, awareness started among people that brown rice is more healthy, only then its trend returned.
Is there any side effects of eating brown rice?
American businessman and author Dave Spray considers eating white rice to be more healthy. According to him, brown rice contains more lectins than required. If it is consumed for a long time, it can spoil gut health. Brown rice contains 80 times more arsenic than white rice. This can cause food poisoning and damage to cells. If it is consumed for a long time, the risk of skin and lung cancer also increases. This is the reason why our ancestors started eating it by removing its bran.
Image credit: freepic