What is better white or brown rice, which is healthier? Few have distinguished the consumption of these two ingredients.
Some of us eat both brown and white rice equally. Most people do not see a significant difference between white and brown rice.
There is a difference between them, so in today’s article, we will reveal their basic differences.
What do we need to know about rice?
Rice is the same carbohydrate as pasta. Some people find it quite useful. Others categorically refuse to use cereals.
Who is right?
There is so much conflicting information so we will make an overview of the basic benefits.
Important differences between white and brown rice – when to choose one over the other?
Rice is a very important part of the diet of many people around the world. There are different types and different uses.
So depending on them the taste and nutrition can vary. The two main types of rice in the world are: wholemeal and white rice. Both foods come from the same grain, but there is a difference.
White rice goes through several stages of refining and processing.
Wholemeal rice on the other hand can be considered a whole grain food.
In addition, is there a difference in terms of nutrition between them.
Which rice is better to choose in certain situations and the possible risks in relation to both products.
Depending on whether the rice will be consumed by a healthy person without health problems depends on when to choose white or brown rice.
So let’s start immediately, and you will be able to decide for yourself what is better individually for everyone, which rice to prefer in your daily diet.
Nutritional value of white and brown rice
The nutritional value of white rice (186g) is as follows:
- 4.5g protein
- 0.4g fat
- 53g carbohydrates
- 0.5 g of fiber
White rice also contains several vitamins and minerals.
There is also the so-called fortified white rice that has added additional nutrients, such as certain vitamins and minerals.
On the other hand, the nutritional value of brown rice (200g) is:
- 5.5g protein
- 1.9g fat
- 51.7g of carbohydrates
- 3.2g fiber
In addition, brown rice contains folic acid, iron and a number of other vitamins and minerals.
Nutrition comparison between white and brown rice
In fact, white rice is integral but with the stump and husk removed. These two components are actually the key ingredients that contain many important nutrients.
As a result of this removal, white rice is deficient in antioxidants, B vitamins, minerals, fats, fiber, and even protein.
Therefore, very often the producers of white rice enrich it. B vitamins, B1, B3 and B9 are usually added to it, as well as iron.
Wholemeal rice has more vitamins and minerals (besides added iron and B9 in white) than white rice. For people with celiac disease, it is important to mention that this is a completely suitable food for them.
Because in their favor is the fact that neither wholemeal nor white rice contains gluten.
Which is better, white or brown rice?
In some cases, one of the types of rice discussed may be better than the other or vice versa.
It usually depends on the person and the specific condition in which he is.
White rice is better for athletes
A balanced diet program unanimously states that you should get about 50% of healthy carbohydrates from whole grains a day.
This means that the first place on the list belongs to white rice. This product is especially useful for athletes for whom carbohydrates are of paramount importance.
When you need energy (before or after a workout), white rice is the right solution.
Because the fat and fiber in processed cereals are already removed, the remaining carbohydrates are better absorbed.
This means that energy is released faster and the stomach will not have digestive problems.
In addition, white rice helps restore glycogen and muscle mass, which is very important after strenuous exercise.
White rice is better for kidney diseases
Wholemeal rice contains much more phosphorus and potassium than white rice. People with kidney disease may need to limit their intake of these nutrients.
This is because the kidneys are less able to regulate the levels of minerals in the body.
If potassium levels become too high, for example, it can lead to other health conditions such as heart attack.
So, when it comes to kidney disease, then white rice is a better choice.
Diet with reduced fiber intake
For some conditions such as diarrhea, diverticulitis, postoperative conditions and some other intestinal diseases, your doctor may recommend a diet with minimal fiber intake.
Wholemeal rice is known to be a whole grain food, so it has a significantly higher fiber content than white rice.
So even in this case, white rice is a better choice for people who need to eat less fiber.
Diet with recommended higher fiber intake with brown rice
Here, as previously stated, the situation is reversed.
Wholemeal rice will be a better choice here, and here’s why?
Given that a large proportion of people are deficient in these components in the diet, unless you do not have the previous conditions, fiber and brown rice should be your choice before white rice.
In addition, the American Heart Association suggests that whole grains, or unrefined fiber-rich foods such as brown rice, may reduce the risk of a number of diseases.
For example, the risk of conditions such as:
- heart attack
- type 2 diabetes
- cardiovascular diseases
- elevated cholesterol
Increased risk of obesity with white or brown rice
Rice, as we have already said, is a starchy food, ie food with a high percentage of carbohydrates. People who eat these foods and are not physically active can easily gain weight over time.
An interesting Japanese study was conducted where the respondents were 437 factory workers.
Those who ate a lot of white rice gained more weight over the course of a year than those who ate less. Those who ate whole grain rice also maintained their weight, regardless of the amount they ate.
This research leads to the conclusion that wholemeal rice is a significantly better choice for controlling the optimal body weight.
White or brown rice for diabetes
It is clear that one of the biggest risk factors for type 2 diabetes is obesity. As expected, according to the composition, white rice has a fairly high glycemic index compared to brown rice.
The glycemic index is a measure of how fast blood glucose levels rise after eating a food.
A 2012 study investigated the potential link between consuming white rice and type 2 diabetes.
Researchers have found evidence to support the claim that a diet rich in white rice may increase the risk of type 2 diabetes, especially in people from Asia.
Another study also found that people who ate at least 5 servings of white rice a week had a 17% higher risk of developing type 2 diabetes.
On the other hand, those who eat whole grain rice at least twice a week have an 11% lower risk of type 2 diabetes than those who rarely eat any rice.
This is thought to be due to the high content of insoluble fiber and magnesium in brown rice. So, regular consumption of white rice increases the risk of diabetes.
On the other hand, on the contrary, regular consumption of wholemeal reduces the risk of diabetes.
For weight loss brown rice
According to experts, brown rice is a healthier option for those who want to lose a few pounds. It is rich in fiber, which facilitates digestion, but also contains valuable nutrients.
All this together helps to maintain your balance in the body even if you are on a diet.
The feeling of satiety offered by brown rice makes it an ideal choice if you want to lose weight. That is why brown rice is the right choice for everyone who is on a weight loss diet.
White or brown rice for cooking
Some spores of the pathogenic bacterium Bacillus cereus can survive cooking rice.
If you store it for a long time, the spores can develop vegetative cells of the mentioned pathogen and cause us infections.
They can also excrete certain toxins in the food itself. So avoid storing rice for too long and then reheating it.
Whether to eat white or brown rice depends on the individual, and is different for everyone. For healthy people, brown rice is a good option, while for people with diseases then it is different.
For example, for people with kidney disease, white rice is better, while for diabetes, integral rice, etc.
Unless you have any of these diseases, brown rice is a better source for you. It has a higher content of minerals, vitamins, fiber and even protein.
The antioxidant composition of brown rice is also worth mentioning.
Additionally, it has a low glycemic index and is affected for people who lose weight, of course in moderation. Although it has a solid fiber content, it has much less than other whole grain foods.
Wholemeal rice is a good, healthy source of energy that is gradually absorbed. Therefore, it should serve as one of the basic foods in a healthy diet, ie a base for many healthy recipes.
If any of you still prefer white rice in your daily diet, make sure it is rich in nutrients and do not use it daily.