By the way, brown rice is a better option for all those people. Those who are aware of the characteristics of brown rice. Yes, the answer is clear for those who do not know much about brown rice. But there are some factors to consider this. Which we will analyze in detail in this post today.
Which is healthy in brown rice or white rice:
Brown rice or white rice? Usually, in terms of benefits and healthy qualities, brown rice can become a very good choice in view of today's food. On the other hand, brown rice can always become the best option for some people depending on some personal health factors.
About 20% of the world's calorie intake is associated with ordinary rice grains. Which makes it one of the most important foods on Earth. More than 3.5 billion people depend on ordinary rice as their daily diet.To fulfill this need of the common man, farmers around the world grow more than 100,000 different varieties of rice in rainbow colors.
Thankfully, the choice of your food usually gets limited to a pair of options: brown rice or white rice. White rice comes in the form of the most accessible diet. White rice is also known for the least time in cooking and also for the longest shelf life.
Along with this, it gets very well with part of any other diet and its taste increases.
What is the difference between brown rice and white rice?
Whole grains such as rice can be divided into three main parts – seeds, brans and fetalos. Each component is packed with different types of minerals, vitamins and proteins. Which provide you a variety of nutritional value.
When only its outer cover (husk) is removed from paddy, the grain is seen “Brown Rice” They say. Its color is brown, because the bran (bran) is left in it, whose color is brown. When the rice that is found by removing the bran (bran) while processing, it is absolutely white, so it “White Rice” It is called
Brown rice consists of all three parts, making it a whole grain. The processing removes seeds and white rice, except starchy and at least nutritious embryonic center. Manufacturers enrich white rice to replace what is lost during processing.
During the processing process, the bran is extracted from the paddy. When the entire bran comes out of the paddy, only white colored seed is left. Which we and you find in the form of white rice or white rice.
Benefits of Brown Rice:-
Brown rice is the part that has nutrients with the power to reduce your cholesterol levels and reduce the risk of heart disease, stroke and diabetes inside that brown small husk. Brown Rice left the white rice behind due to some of its selected features which have been identified below:-
- dietary Fibre
- Manganese
- Magnesium
- Niacin
- Phosphorus
- Vitamin B1 (Theiamine) and B6 (Pyedoxin)
It is also a complex carbohydrate. Which helps you manage your cholesterol and lose weight. Brown rice will also make you feel full for a long time. Which helps to see how much you eat.
A large negative (unfavorable) of brown rice becomes a harmful thing for health Arsenic It is a toxic chemical element called. Brown rice has high levels of this toxic element found naturally. Which is present in many foods. This is not enough to harm a normal diet. However, women who are pregnant can consume it only at a limited level.
Is white rice harmful to you?
There is no brief answer! At least until eaten with restraint. The rich white rice acts as a good source of folic acid. Which is recommended to help pregnant women to help in the prenatal development of their child. It is also recommended for mothers who breastfeed. After processing, the level of arsenic in white rice is not as much as its quantity in brown rice.
White rice can also be better. If you include at least one more fiber diet with her your food. But it is also not difficult to criticize white rice. Especially about that it can increase your blood sugar levels. Some researchers also compare serving white rice by eating pure sugar.
In addition, earlier research shows that white rice increases the risk of development of diabetes. While whole grain brown rice does not increase the level of diabetes at all. Now is the time to become creative with your dining menu and include healthy health things. If you cannot decide between brown rice and white rice, then you can also choose both of them.
The cooking time for brown rice and white rice vary. For example, brown rice needs more time to cook. For which you will need to make some different arrangements in your kitchen. It is important to know that there is not only an option or simple option between brown rice and white rice. Take advantage of diversity.
The nutritional information given below is based on the size of 1/3 cup ripe rice serving. Nutrition for white rice is based on average nutritional information. The details of nutrition for the same brown rice are based on 1/3 cup ripe brown rice.
| Proximal Nutrients | Brown rice | white rice |
| Energy | 82 calories | 68 calories |
| protein | 1.83 g | 1.42 g |
| Total Lipid (FAT) | 0.65 g | 0.15 g |
| carbohydrates | 17.05 g | 14.84 g |
| Total dietary fiber | 1.1 g | 0.2 g |
| Total Sugars | 0.16 g | 0.03 g |
| Calcium | 2 Milligrams (Mg) | 5 mg |
| iron | 0.37 Mg | 0.63 Mg |
| Sodium | 3 mg | 1 mg |
| Total Saturated Fatty Acids | 0.17 g | 0.04 g |
| Total Trans Fatty Acids | 0 g | 0 g |
| cholesterol | 0 mg | 0 mg |
Here is how rice affects diabetes. 72 in white rice GI It happens, so it can be absorbed in your bloodstream quickly. GI of brown rice is 50. However, brown rice is slow to affect your blood sugar. Nevertheless, it helps in making it noticeable due to more fiber content present than other whole grains.
Summary:
Brown rice is rich in nutrients compared to white rice. It has more rich in fiber, magnesium, antioxidants, vitamins, minerals and other nutrients. Brown rice is usually more nutritious than white rice.
If you want to include rice in your diet, but are not sure that it is right for you talk to your dietist in this situation. They can visit the possible effects on any existing health conditions and advise you how to safely include it in your diet.
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