“A meal without rice is not a meal” , is a Japanese proverb that describes best this irreplacable food that feeds half of the world. The love of a perfect bowl of white rice is not limited to Asians, it is widespread between 3 billion people from different parts, religions and countries worldwide. But according to medical views, white rice is seen as a bitter enemy.
On the other hand, the consumption of brown rice – healthy and pure rice – it overcomes the world like a tornado. The nutritional value of white rice is questioned because there is evidence that can keep you thin, but later can make you unhealthy. If you want to find out the truth, now is the time.
Differences between white and brown rice
Brown rice is brown rice, and white is white. Is brown rice better than white? Most people today choose brown rice. But what about those who do not like the taste? How different brown rice is from his white colleague? To get a clearer picture of it, see what are the differences between them.
White rice, on the other hand, is made of germs and bran, leaving intact only the endosperm. This variation is ground and highly polished to get a white core. Most of the nutrients, protein and antioxidants are lost in the process, making white rice “unhealthy option.” According to general opinion, when you like a tasty dish of white rice, you miss most of the essential vitamins and minerals, antioxidants, folic acid and fiber. But this process also removes the substrate of the cereal and also reduces the threat of acid. What is most important is that overdose with white rice can hurt the stomach, which prevents the process of digestion.
Brown rice is a whole grain. This means that it has all its parts – the bran, germs and endosperm, only removed the outer shell of the nucleus of rice. This also means that it is rich in nutrients, vitamins and fiber. The outer layer of the seed rice is full of antioxidants, dietary fiber and vitamin B. The middle layer, is rich in essential proteins, B vitamins, minerals and healthy fats. The core contains carbohydrates, protein and some vitamins and minerals. Brown rice is devoid of any coating, which means it’s both a blessing and a curse. All these layers are quite hard to digest. Brown rice is difficult to digest due to the high content of fibers. He also has a “nutty” flavor, which is not to everyone’s satisfaction.
It is believed that 200 grams of brown rice contains twice the amount of phosphorus and manganese (88%) of white rice. It also contains two and a half times more iron, three times more vitamin B3, three times more vitamin B1 and ten times more vitamin B6. Only a portion of this variety meets nearly 80% of the daily recommended intake of manganese. This mineral is essential for establishing good cholesterol, energy and the production of sex hormones. Brown rice also contains 23.7% (11.19 milligrams) selenium, 9.20% (83.85 mg) sodium, potassium and 83.85 mg 18.7 mg tryptophan. It is an impressive amount. Although the difference is quite small, brown rice contains more calories than white rice. Cooked brown rice, long grain contains about 216 calories, while white 206calories. But never forget that this type also comes with a curse called phytic acid. This anti-nutrient is known for its effect on mineral absorption, or impairs the absorption of essential minerals such as iron, manganese, potassium and magnesium.
White rice is quite unlucky in this section. Grinding and processing of the cereal spewed about 60% of iron, 80% of vitamin B1, vitamin B6 90%, 67% vitamin B3, and nearly half the amount of manganese, phosphorus and dietary fiber naturally present in the cereal. 200 grams of white long grain rice containing about 0.5 mg manganese, 9.7 mg selenium, 8.7 mg magnesium 17.4 mg sodium and 206 calories. The good thing is that white rice does not contain phytic acid, which preserves all the minerals.
Brown vs white rice – winner
Definitely it is clear that brown rice is not the cleanest option and that it has its drawbacks. What matters most is the taste and your budget. Frankly, one serving of white rice will not thicken as a single serving of brown rice will not make you look better. Remember, food is not a standard size that fits all and extent of absorption and effects vary from person to person. We all know that there are people who eat everything, and still remain thin and beautiful, but there are those who are prone to rapid weight gain despite being on a strict diet. It all depends on your metabolism.
Our suggestion to you would be that these points should remember the next time you leave to buy groceries:
• Eating rice is good, no matter which option you choose. Just beware of quantity. Have a healthy source of carbohydrates in your diet that can replace rice.
• Brown or white rice? It all depends on you! Nutrients and effects are almost the same. Leave it to taste judgments. Of course, control the amount and frequency of brown rice, if you opt for that version.
• For those weight watchers, keep in mind that the choice of rice will not affect the increase. The size of the portion is most important.
• Be smart and play with their varieties. Nature offers you a choice, so it is better to play with him. The first day choose basmati rice, and the next day choose brown rice. Do the same with rice with long and short grain. Make them your meals enjoyable.
• Always remember that all differences in calories, because no one person would consume only serving rice, without other accessories. The whole meal is important because only rice bowl will not make you fatter or thinner.
• Also for those persons with diabetes, there is no way to eat rice on an empty stomach, except during the first meal of the day. That means that you are eating rice when your system already has nutrients in it. This tells us that its impact on blood sugar will not mean anything. So, be brave and eat your serving. Just avoid to consume rice as breakfast.