White rice is enriched with number of nutrients and proteins that are helpful for maintaining our health in a better way. But many people consider brown rice as a better option.
So let us see the differences and healthier option between white rice and brown rice.
This article shows you what is better for you white or brown rice?
White Rice:
White rice is the stable food consumed in many parts of the Asian country. It is a popular form of rice prepared by removing bran ,then polished and remains in white inner kernel.
It contains 90% of carbohydrates and the remaining 10% consisting of 8% of protein and 2% of fat.
Brown Rice:
Brown rice is often considered better than white rice because of its rich nutrients. It contains lower percentage of carbohydrates, it is not processed rice and contains high amount of bran in it.
Is White Rice Healthy For You?
To know whether eating rice is healthy for you or not, we need to consider some key differences between brown rice and white rice.
The following are the differences between white rice and brown rice:
- Brown rice contain anti nutrient called phytate which helps in minimizing our body’s ability to absorb the beneficial nutrients.
- But when the white rice is processed, it removes the bran content and it has no phytic acid in it. This makes the rice more digestible and cut down on the grain based fiber.
- Brown rice is higher in nutrients like vitamin B and fibers that helps you in preventing over eating, hunger pangs and weight gain.
- White rice also has its own benefits depending on intake of one’s body. It regulates and improves the bowel movements, stabilize blood sugar levels and slow down the aging process.
- Usually phytic is the main anti nutrient we usually remove by soaking brown rice. However studies have concluded that, still it remains even after 20 minutes of soaking.
- White rice contain high amount of starch, and it is very unhealthy to our body. Starch will break down glucose which rises the insulin levels. However, we need glucose for functioning, but high amount of starch will resist the insulin in our body and makes it unable to absorb the nutrients.
Researchers have found that, higher intake of white may lead to elevated risk of type 2 diabetes, especially in Asian population. People who consume five or six servings per week has 17% increased risk of diabetes compared to people who ate less than one serving in month.
On the other hand eating two or more servings of brown rice per week gives 11% less chance of developing type 2 diabetes.
Conclusion:
Brown rice is nutrient rich compared to white rice. But white rice also gives you numerous health benefits, you can have it once in a while.