The truth about rice – White vs Brown | Which Rice is Good For Health? | Best Health Tips
Hello! My Tribe,
Does brown rice deserve all the love?
Should we abandon white rice for the healthier choice?
Honestly, there’s a lot of hullabaloo about the perfect rice variety. So let me clear the air about it and list down some of the differences between white rice and brown rice.
Firstly let’s look at the basic difference between both! Why is brown rice brown and white rice white?
Brown rice is a whole grain. This means that it has all its parts intact—the bran, germ, and the endosperm—only taking off the outer hull of the rice kernel. This also means it is high in nutrients, vitamins, and fiber. White rice, on the other hand, is made from stripping off the germ and bran, leaving only the endosperm intact. This variety is milled and heavily polished to give the white color to the core. So, as expected, most of the nutrients, proteins and the antioxidants are lost in the process. So, when you’re downing that tasty bowl of white rice with perfect side dishes, you’re missing out on most of the essential vitamins and minerals, antioxidants, folate, and fiber.
Well that was about how we get these two varieties of rice. Now let’s see what are some of the differences between these two.
Generally, brown rice contains slightly fewer calories per serving than white rice. According to reports by The U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of cooked brown rice contains 218 calories, while cooked white rice contains 242 calories per cup. Therefore, if you’re on a calorie cutting spree, brown rice is the better option.
Carbs and Fiber
White rice and Brown rice are both high-carb foods, but brown rice contains fewer carbs and more fiber than white rice. One cup of white rice contains 53 grams of carbs, and less than 1 gram of dietary fiber. The USDA reports that a cup of brown rice provides 46 grams of total carbohydrates, including 4 grams of fiber. Because fiber aids in healthy weight management, and can help improve blood cholesterol levels, fiber-rich brown rice is again the better choice.
Vitamins and Minerals
While brown rice naturally contains more vitamins and minerals than white rice because white rice is a refined grain, most white rice varieties are full of certain vitamins and minerals, which means manufacturers add those nutrients to the rice during processing. Brown and white rice are both sources of vitamin B, and have small amounts of iron and zinc. White rice is also a good source of folate which helps your body make DNA and other genetic material. It also supports cell division. Although folate is an essential nutrient for everyone, it’s especially vital for women who are pregnant or are planning to have a baby.
I love white rice but I do feel lighter and more energetic when I have brown rice so I try and balance it as much as possible.
What about you? Share with me and my tribe.
Love and Health