Rice is a versatile grain consumed throughout the world.
For many people this is an essential food, especially those who live in Asia.
Rice has many colors, shapes and sizes, but the most common is brown rice and white rice.
White rice is the most consumed but brown rice is recognized by many as more nutritious.
Such favorite brown rice also has its reasons.
In this article we will look at the advantages and disadvantages of both types of rice.
The difference between brown rice and white rice
All kinds of rice contain mostly carbon hydrate with a small amount of protein, and especially no fat.
Brown rice is whole grain. This means that it contains all the ingredients of cereals including fiber bran, nutrient germ and endosperm rich in cabon hydrate.
On the other hand, the most nutritious part of cereal is bran and mussels in white rice grains are discarded.
This makes white rice contain very few essential nutrients, so brown rice is considered better than white rice.
Conclude: Brown rice is whole-grain cereal with bran and germ that provides fiber, vitamins and minerals. White rice is refined cereal with nutritional ingredients removed.
Brown rice is high in fiber, vitamins and minerals
Brown rice outperforms white rice in terms of nutrition
Brown rice is high in fiber and antioxidant as well as many important vitamins and minerals.
White rice is almost zero calories, a source of cabon hydrate with very few nutrients needed.
100 grams (3.5 ounces) of brown rice provides 1.8 grams of fiber, while white rice with the same weight provides only 0.4 grams of fiber .
The list below shows the differences in vitamins and minerals in 2 types of rice:
Conclude: Brown rice contains more nutrients than white rice including fiber, antioxidants, vitamins and minerals.
Brown rice contains anti-nutritional substances and can contain lots of arsenic
An anti-nutrient is a plant compound that can impair the body's ability to absorb certain nutrients. Brown rice contains anti-nutritional substances like phytic and phytate acids.
It can also contain large amounts of arsenic, a toxic chemical.
Although phytic acid may have many health benefits, it also reduces the body's ability to absorb iron and zinc from the diet .
Absorption of phytic acid in most long-term meals can also lead to mineral deficiencies. But this is very unlikely for people with a varied diet.
Brown rice can also contain a large amount of toxic chemicals called arsenic
Arsenic is a heavy metal that occurs in nature, and the amount of this substance increases sharply in polluted areas. Significant amounts of arsenic are found in rice and rice products .
Arsenic is toxic. If absorbed over a long period of time can lead to the risk of chronic diseases such as cancer, heart disease and type 2 diabetes .
Brown rice seems to contain more arsenic than white rice .
However, this will no longer be a problem if you use rice in moderation with a rich diet. A few meals a week is okay.
If rice is an integral part of your diet, then you can do some ways to minimize the amount of arsenic that will be mentioned in .
Conclude: Brown rice contains phytic acid antimicrobial and a greater amount of arsenic than white rice. This is a concern for people who regularly eat rice, but if you eat a certain amount of health you will not be affected.
Impact on blood sugar and diabetes risk
Brown rice contains a lot of magnesium and fiber, both of which help control blood sugar .
Research indicates that regular consumption of whole grains like brown rice helps Hypoglycemia and reduce the risk of type 2 diabetes .
Another study found that women who regularly eat whole grains will have 31% less risk of type 2 diabetes than people who eat less whole grains .
The replacement of brown rice with brown rice has also been shown to help lower blood sugar and reduce the risk of type 2 diabetes .
On the other hand, eating a lot of white rice is associated with an increased risk of diabetes .
This may be because white rice has a high glycemic index (GI), which measures the level of blood sugar after eating.
Brown rice has a GI of 50 and white rice is 89, inferring white rice makes blood sugar increase faster than brown rice .
Using foods with a high blood sugar index can easily lead to many diseases, such as type 2 diabetes ).
Conclude: Eating brown rice helps lower blood sugar and reduces the risk of type 2 diabetes. In contrast, white rice increases the risk of developing this disease.
Other health effects of brown rice and white rice
White rice and brown rice can affect many different aspects of health.
These include the risk of heart disease, oxidative content and weight control.
Risk factors for heart disease
Brown rice contains lignan plant compounds, which helps protect and fight cardiovascular disease.
Lignan has been shown to reduce blood fat, lower blood pressure and reduce inflammation in arteries .
Studies suggest that eating brown rice helps reduce many factors that contribute to cardiovascular disease .
An analysis of 45 studies showed that people who ate a lot of whole grains including brown rice had 16 to 21 percent lower risk of heart disease than those who ate less cereal .
Another analysis of 285,000 males and females indicated that using an average of 2.5 servings of whole grains per day could reduce the risk of heart disease by nearly 25% .
Whole grains like brown rice can also reduce harmful cholesterol and LDL cholesterol. Brown rice also contributes to increased HDL cholesterol .
Status of antioxidants
Brown rice bran contains strong antioxidants .
Research shows that due to the high amount of antioxidants, whole grains like brown rice support the fight against chronic diseases like cardiovascular, cancer and type 2 diabetes .
Studies also show brown rice increases the amount of antioxidants in blood among obese women .
In addition, an animal study reported that eating white rice may reduce the amount of antioxidants in blood in people with type 2 diabetes .
Eating brown rice instead of white rice can help with weight loss, body mass index (BMI) as well as significant waist and hip measurements .
One study collected data on 29,683 adults and 15,280 children. This study found that the more we eat whole grains, the lower the weight .
Another study followed more than 74,000 women in 12 years and found that women who ate more whole grains had less weight than those who ate less cereal .
In addition, according to a randomized controlled trial of 40 overweight and obese women, it was shown that brown rice reduced body weight and waist size more effectively than white rice .
Conclude: Eating brown rice and whole grains can help increase the amount of antioxidants in the blood as well as reduce the risk of heart disease and obesity.
Which rice should I eat?
Brown rice is the best choice for nutritional quality and health benefits.
It can be said that both types of rice are good for health, and eating white rice every day is not good at all.