Introduction:
Rice is an integral part of the diet for many people worldwide. It is available in several colors and sizes. With wide varieties to choose from and several possible uses, rice can be a nutritious, tasty, and versatile ingredient. The two major types of rice available are white and brown rice. While most people consume white rice, some prefer brown rice over white rice as it is considered a healthier option. Although both types come from the same grain, white rice undergoes additional steps to refine it during processing. Brown rice is a whole grain that contains bran, germ, and endosperm. White rice, on the contrary, is a refined grain, with all these parts removed, making it softer and easier to cook. Brown rice is said to be natural, healthy, and a better choice for weight loss and staying healthy. On the other hand, white rice is said to be unhealthy, and processed, causes weight gain, and raises blood sugar levels.
How Are Brown and White Rice Different?
Rice is a seed comprising different layers, differentiating white from brown rice. Brown rice is whole grain, and white is refined. And as a general rule, whole grain is considered healthier than refined food.
The parts of whole-grain rice (brown rice) are:
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Bran - It is the outer layer of the grain. This layer contains fiber, vitamin B, antioxidants, minerals, and phytochemicals (biologically active compounds found in plants).
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Endosperm - It is the middle and the largest layer. This layer contains protein, carbohydrates, and fewer quantities of vitamins and minerals.
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Germ - This layer is present at one end of the inner portion of the grain. It contains fats, vitamins B and E, antioxidants, and phytochemicals.
As white rice is refined and processed, it is stripped of everything except the endosperm, leaving only carbohydrates, protein, and fewer vitamins and minerals in white rice. As a result, the antioxidants, fiber, and phytochemicals are lost.
This implies that brown rice is what should be eaten. But is it true? Let us read further.
Which Is More Nutritious, Brown or White Rice?
It is widely known that brown rice is more nutrient-rich than white rice. Brown rice includes a wide variety of vitamin E, B vitamins, iron, and phytochemicals. B vitamins and iron are usually added after milling in white rice. Additionally, brown rice contains better omega fatty acids, minerals, fiber, and vitamin content. But, rice is not the only source of these nutrients. A diet rich in fruits and vegetables can also help meet the requirement for fiber, omega fatty acids, minerals, and nutrients.
What Are the Health Benefits of Brown Rice?
The health benefits of eating brown rice are:
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It Helps Control Blood Sugar Levels - Brown rice is said to maintain blood sugar levels as it contains a high amount of magnesium and fiber. Some studies showed that eating brown rice and other whole grains regularly reduces the risk of diabetes. For example, it lowers the risk of type 2 diabetes by 31 %. On the other hand, white rice has been said to increase the risk of diabetes. The high glycemic index (GI) is to be blamed here. GI measures how fast a certain food item raises blood sugar. For example, the GI of brown rice is 50, and that of white rice is 89. This shows that white rice increases blood sugar levels faster than brown rice.
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It Lowers the Risk of Heart Disease - Brown rice protects against heart disease with the help of a compound called lignans. This compound is said to lower the amount of fat in the blood, decrease inflammation in the blood vessels, and lowers blood pressure. A recent analysis of some studies found that the risk of heart disease was reduced by 16 % to 21 % in individuals who ate whole grains more.
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It Improves Cholesterol Levels - Brown rice and whole grains if consumed regularly, help lower total cholesterol levels. It also reduces LDL (bad) cholesterol and increases HDL (good) cholesterol.
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It Is Rich in Antioxidants - The outer surface of brown rice (bran) is rich in antioxidants. Antioxidants are good for health as they reduce the body's free radicals and prevent damage caused by oxidation. High antioxidant levels help prevent chronic diseases like cancer, type 2 diabetes, and heart disease. However, many studies showed that white rice decreases blood antioxidant levels in type 2 diabetic patients.
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It Aids in Weight Management - Brown rice helps reduce weight, BMI (body mass index) in obese individuals, and body circumference.
What Are the Side Effects of Eating Brown Rice?
The side effects of eating brown rice are due to its following components:
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Phytic Acid - Brown rice contains phytic acid, which is an antinutrient. It prevents the absorption of some nutrients in the body. For example, phytic acid reduces the body's ability to absorb iron and zinc from the diet. This might lead to certain mineral deficiencies if brown rice is consumed for longer periods. You can prevent this by including various food items in your diet rather than relying entirely on white or brown rice.
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Arsenic - Arsenic is a heavy metal and a toxic chemical naturally found in the environment. Due to pollution, it is found in fish, water, and other seafood. Significant amounts of arsenic have also been found in rice. Consumption of arsenic increases the risk of chronic diseases. White rice has a lesser amount of arsenic than brown rice. To prevent the effect of arsenic, soak brown rice for 3 hours and discard the water before cooking it. Cook rice in more water and drain excess water after the rice is cooked.
Conclusion:
Now that we know the benefits and side effects of eating brown rice. Overall, brown rice seems to be more healthy than white rice. However, white rice may be a better choice in some circumstances. Because brown rice is more nutrient-dense than white rice, it offers various health benefits, such as lowering blood sugar levels and managing weight. However, one can only reap the benefits of any rice if one consumes it as a part of an overall healthful diet.
