Brown rice or white rice, which one would you use? You might have certainly come across the fact that brown rice is healthier and more nutritious than white rice, but have you wondered about the logic and verification behind the saying?
Also Read: Which Rice Is Good For Weight Loss
Is there any difference between white rice and brown rice? Brown rice and white rice, both are excellent sources of starch. But inspite of the same benefits of both the types of rice, brown rice is considered to be superior to white rice in certain ways. Here's a complete detail about brown rice and white rice.
1. The Glycemic Index:
Glycemic Index is the most vital index which classifies a food item on the basis of how quickly it will raise the blood sugar in the body. The higher the Glycemic Index, the faster the food will get digested . The lower the Glycemic Index, the more difficult and complex it will be to get digested. Hence, it is very important to know the Glycemic Index of a particular food item. Consuming foods with low Glycemic Index is excellent for losing weight, curbing hunger issues, preventing heart diseases, etc.
According to reports, it is said that white rice has a higher Glycemic Index as compared to brown rice. However, the Glycemic Index further differs according to the rice that a person eats. For example, the Glycemic Index of basmati rice is different from jasmine rice or long grain rice.
2. The Calorie Content:
The calorie content of the food is the second most important component which helps to decide the benefits of a food item on the human body. Brown rice generally contains slightly fewer calories per serving than white rice. According to the U.S. Department of Agriculture (USDA) National Nutrient Database reports, 1 cup of cooked brown rice provides 218 calories, while cooked white rice contains 242 calories per cup. So, if you're trying to cut calories, brown rice is the better option.
When it comes to fibre, brown rice has a big advantage. Brown rice has more fibre and antioxidants, as well as has a lot more important vitamins and minerals. 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fibre, whereas 100 grams of white rice provide only 0.4 grams of fibre.
Arsenic is a heavy chemical which is present in brown rice much more than white rice. Long-term consumption of brown rice can lead to chronic diseases in a person due to arsenic present in it. It can lead to cancer, type 2 diabetes and also heart diseases.
5. Risk Of Diabetes:
Brown rice is extremely high in magnesium and fibre which helps to control blood sugar levels in the body. According to recent studies, it is said that consuming brown rice reduces the risk of type 2 diabetes in a person. Replacing your white rice with brown rice can help to lower the level of sugar in the body and also reduce the risk of type 2 diabetes. Brown rice has a GI of 50 and white rice has a GI of 89, meaning that white rice increases blood sugar levels much faster than brown rice.
6. Heart Disease Risk:
Due to lignans found in brown rice, it helps to protect a person's heart against diseases. Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries. Consuming brown rice rather than white rice can help to reduce the heart-related risks easily. Brown rice also contains high levels of good cholesterol.