by Gracee / Tuesday / March 5, 2021
Rice is a very popular staple food, especially in Asian countries and 90% of the world’s rice comes from Asia.
There are many varieties of cultivated rice that exist all over the world(40,000+). The grass species is called Oryza sativa but mostly known as "RICE".
In this article, I am going to share something you might don't know about"White Rice" and "Brown Rice".
White rice is the most common type while Brown rice comes in a variety of shades, including reddish, purplish, or black and it is known to offer more health benefits than white rice. Rice flour, rice syrup, rice bran oil, and rice milk are some of the manufactured products from rice.
Nutrients
Both white and brown rice contain mainly carbohydrates and some protein, with virtually no fat or sugar. Whn rice is cooked, it contains a lot of water, making up almost 70% of its total weight.
White and brown rice have the same carbohydrate, protein, as well as calorie and fat content. A serving of white (100 g), short-grain, cooked rice contains these nutrients:
Carbohydrate
Rice is primarily composed of carbohydrates. Most of the carbohydrates in rice are starch --the most common form of carbohydrate in foods and made up of long chains of glucose called amylopectin and amylose. Some varieties of rice are rich in amylose like basmati rice which means it does not stick together after cooking.
On the other hand, some varieties are low in amylose but high in amylopectin that makes the rice sticky after cooking like Sticky rice or Glutinous rice. These compounds affect how the body can digest the rice easily. Our bodies take longer to dissolve high-amylose rice it slows down starch digestion. On the other hand, the body digests sticky rice very easily.
Fiber
Brown rice contains a higher amount of dietary fiber than white rice (1.6 g per 100 g) because, during the processing of white rice, the grain loses the bran (contains mainly insoluble fibers, such as hemicellulose, and virtually no soluble fiber.), or seed coat, which contains most of the fiber.
White and brown rice contain different amounts of soluble fiber which called resistant starch. Resistant starch increases butyrate that boosts the gut's health by reducing inflammation, improving gut barrier function, and reducing the risk of colon cancer.
White vs. Brown rice
-White rice is polished, refined, and stripped of its bran and germ. This increases its shelf life, tastiness, and cooking quality, but reduces its nutritional value. Usually, manufacturers enrich white rice or replace some vitamins after processing.
Refined white rice does not offer any health benefits yet enriched white rice does contain added B vitamins that are important for health. Also, white rice is a poor source of other plant compounds and antioxidants.
-Brown rice is a whole grain. Whole grains are known in having a wide range of health benefits. Besides, it is better for people with diabetes for white rice can raise blood sugar.
Brown rice:
contains both the bran and the germ, which are the most nutritious parts of the grain.
contains several heart-healthy components, such as minerals, lignans, and dietary fiber.
contains an antioxidant called phytic acid, or phytate.
has a lower glycemic index. This can help with blood sugar control.
like whole grains, it can reduce the risk of heart disease, obesity, and stroke, improve blood cholesterol levels and reduce type 2 diabetes according to an American Association.
In short, brown rice may contain more fiber and nutrients than white rice and have a wide range of health benefits. Eating brown, or whole-grain rice regularly can have health benefits. Just be sure to compare labels when shopping.
Risks
Type 2 diabetes is a common condition characterized by high blood sugar levels, especially if it accounts for a large proportion of a person’s daily food intake.
According to a review in 2019, white rice may increase the risk of type 2 diabetes for it has a high glycemic index score. This means that it can cause large spikes in blood sugar after a meal. It says that foods with a high glycemic index increase the risk of diabetes.
In contrast, brown rice — like other whole grains that contain fiber — may help reduce the risk of type 2 diabetes.
Summary
Rice is a staple food in many countries. White rice is the most common which gives fewer nutrients and may raise the risk of type 2 diabetes. On the other hand, Brown rice has more health benefits like preventing heart disease.
Whatever kind of rice you eat, always remember to avoid eating too much rice for eating too much food (any) can harm your health. Also, make sure to read the nutrition facts panel and compare nutrient content and purchase enriched versions of rice when available.
Hope you learned from this article. 😊
Rice is our main food.