Brown Rice vs White Rice

Rice is the seed of the grass species, which is consumed by most of the people around the world. It serves as a staple food for mostly the people living in Asian countries. Rice comes in several colors, shapes, and sizes. Among them, white and brown rice is famous around the world.

White Rice:

         White rice is a milled rice in which the husk, bran and germ are removed. After milling the rice is polished which gives the seed a white, bright and shiny appearance. This milling alters the flavor, texture and appearance of the rice that prevents the spoilage of the seed and extends the storage life.

Brown Rice:

         Brown rice is a whole grain rice in which the inedible outer hull removed. Whole rice has a mild, nutty flavor, chewier and has more nutritional values than white rice. As it is an unpolished rice, it appears in brown color.

Difference Between White Rice And Brown Rice:

    White rice and brown rice has similar amounts of calories and carbohydrates. The white rice has different nutritional content when compared with brown rice. Because in white rice the husk, bran and germ are removed from the seed which has more nutrients in the removed parts. But in brown rice, only the outer husk is removed. Hence, the brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese.

Comparison of nutritional values:

The following is the list of the comparison of various other nutrients in both white and brown rice.

Brown (RDI) White (RDI)
Thiamine 6% 1%
Niacin 8% 2%
Vitamin B6 7% 5%
Manganese 45% 24%
Magnesium 11% 3%
Phosphorus 8% 4%
Iron 2% 1%
Zinc 4% 3%

 Fiber content in White and Brown rice:

       Brown rice is also rich in fiber content when compared with white rice. Brown rice contains the antinutrient phytic acid and is also higher in arsenic than white rice. Brown rice is much higher in nutrients than white rice. This includes fiber, antioxidants, vitamins and minerals. 100 gm (3.5 ounces) of cooked brown rice provides 1.8 gm of fiber, whereas 100 gm of white provide only 0.4 gm of fiber.

Effect of Brown and White rice on type 2 diabetes:

            Brown rice has a GI of 50 and white rice has a GI of 89, which means that white rice increases blood sugar levels much faster than brown rice. Eating brown rice may help lower blood sugar levels and reduce the risk of type 2 diabetes. White rice, on the other hand, may actually increase the risk of type 2 diabetes.

Effect of Brown and White rice on weight:

        Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI). It also helps to increase blood oxidant levels and reduce the risk of heart diseases and obesity.

          Generally brown rice is more nutritional and healthier than white rice. It is higher in fiber and other nutrients and it isn’t artificially enriched with nutrients like white rice. In places where rice is a staple food, we can replace white rice with brown for above health benefits.

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