White rice vs brown rice: In recent years, the classic white rice is becoming a favorite choice in homes instead of traditional brown rice. But you may be curious, is this the right choice of the people? A question comes in your mind, Which is the best rice? Here in this document, we will compare both these types and will give you the reasons why brown rice should be preferred more and white rice should be avoided.
Brown rice is a whole grain: This means that it contains all parts of the grain – including the fibrous bran, the nutritious germ, and the carbohydrate-rich endosperm. This leaves white rice with very few essential nutrients, which is why brown rice is generally considered to be much healthier than white.
White rice is milled rice from which the husk, bran, and germ have been removed: This changes the flavor, texture, and appearance of the rice and helps prevent spoilage and prolong its shelf life. After grinding, the rice is polished, which gives a shiny, white and shiny seed.
Brown rice would be able to offer certain health benefits such as slow-release sugar, antioxidants, natural oils, promote weight loss or control, and prevent infections.
Facts | Brown Rice | White Rice |
Nutrients are in (in 100 g servings of rice) | ||
Digestion and absorbtion | Slow | fast |
Calories | 141 | 130 |
Protein supply | > 2g | 2g |
Fat | 0.83g | 0.37g |
Carbohydrates | 32g | 29 |
Glycemic index | 50 | 72 |
Nutritional elements | More manganese, phosphorus, iron, vitamin B3, B1 and B6 | Protein more quickly absorbed by the body. |
Taste or flavor | Nutty flavor | Milder (Blander) flavor |
Texture | Medium to firm, chewy texture | Softer, more delicate and stickier texture |
Starchy | Felt less starchy | Felt more starchy |
Shelf life | 6 months | 4-5 years |
Soaking time | 8-10 hrs | 30 mints |
The following points will show the advantages of using brown rice in our food instead of white rice.
The researchers found that people who ate three to four servings of white rice per day were 1.5 times more chance to have diabetes than people who ate the least amount of rice. Even for every additional large bowl of white rice a person ate each day, the risk rises 10 percent. For people in Asian countries threat is more severe, who eat about three to four servings of white rice in a day. People in Western countries eat about one to two servings per week.
It is believed that this is because white rice has a higher glycemic index (GI 72) than brown rice (GI 50). High Glycemic index of white rice means that the body can break it down faster, creating higher blood sugar levels and promoting a greater response to insulin.
“When you eat white rice, it is mostly protein and starch, and looser carbohydrates are consumed that are easy to digest,” explains Dr. Jacob Warman, director of endocrinology at the Brooklyn Hospital Center in New York City.
Both white and brown rice is rich in carbohydrates, but the latter is a whole grain that contains more nutrients in general. In addition, during the milling and refining process, white rice loses a significant amount of its fiber and most of its vitamins and minerals.
While white rice is more rapidly absorbed and with fewer benefits, the brown rice delays its digestion, which generates a greater feeling of satiety and prevents more calories from being ingested. However, the latter has phytic acid, a compound that hinders the absorption of many essential minerals.
All white rice always begins as brown rice, which is then subjected to a milling process, where the husk, bran, and germ are removed. This process increases its shelf life but eliminates much of its nutritional quality.
According to Authority Nutrition, a 1/3 cup portion of cooked white rice provides 68 calories and contains 1.42 grams (g.) Of protein. In the case of the brown rice are 82 calories and 1.83 g. of proteins.
Because of the presence of oily compounds in bran layer of brown rice, uncooked brown rice has a shorter shelf life mainly up 6 months. But refrigerated brown rice can be used best 6 to 12 months. But In the case of white rice average shelf life is 4-5 years if properly stored. But if are vacuum sealed this may go up to the 10 years.
Rice is the third most-produced cereal in the world (behind sugarcane and corn) and the most important in human food, according to the United Nations Food and Agriculture Organization (FAO).
Even some estimates indicate that it represents a fifth of the calories consumed in the world, but which variant is healthier? Here we clear all your doubts about this popular food.
Rice is the seed of the Oryza sativa plant, or Asian rice, or Oryza glaberrima, or African rice. It is a fundamental member of the gastronomy of many cultures, thanks to its versatility and nutritional contribution.
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