Rice is a definite favourite amongst Asian food lovers, but between white and brown rice, which one is healthier? DESIblitz explores why brown rice is the healthier option of the two.
The difference between brown rice and white rice is way beyond the colour.
Rice is one of the most common foods in the world. It is a perfect accompaniment to many dishes and a favourite carb for many Desi-ites.
Brown rice can make a significant difference to our health. Its nutrition quotient make it a better option to white rice.
White rice is usually processed and therefore less rich in nutrients than brown rice.
Brown rice is a healthy and delicious substitute over white rice. Whole grain rice has several layers and only the outermost layer is removed to process brown rice.
The process of producing white rice includes crushing and polishing which reduces over 50 per cent of its nutritional value.
The process destroys more than 50 per cent of manganese, phosphorus, iron, fibre and essential fatty acids.
Including brown rice in our diet has several benefits. It may prove to be a pivotal step in maintaining a healthy lifestyle.
Brown rice is high in fibre which improves the digestion system. Brown rice is a fantastic source of carbohydrate. It helps keep the body’s cholesterol and sugar level low.
Colon cancer can also be prevented with the help of foods that are high in fibre as it helps stabilise bowel functions.
Besides being a healthier option, replacing white rice with brown rice is a profitable choice for diabetics and weight watchers.
Brown rice is loaded with the goodness of vitamins and is rich in selenium and manganese. These help boost the body’s nervous and reproductive system and may prevent several illnesses such as cardiovascular diseases, arthritis and cancer.
A satisfying portion of brown rice can keep us feeling fuller for longer.
Brown rice breaks down slowly and therefore releases energy steadily. This keeps one from feeling hungry and allows you to maintain a healthy body weight. If you can keep away from extra cheese, of course!
The high fibre content in brown rice does not change into a heavy carbohydrate as it is low in fat and high in natural essential oils.
This, again, is due to the steady breakdown of brown rice. Because brown rice is low in fat and high in natural essential oils, it helps you keep a healthy body weight as well.
Sufficiently loaded with powerful antioxidants, brown rice also proves to be a very effective stress buster. It also helps with depression and other mental health conditions.
Brown Rice Vs White Rice
The difference between brown rice and white rice is way beyond the colour. Here are our top four comparisons:
Calories: One cup of cooked medium grain white rice has the energy value of 242 calories whereas a similar portion of brown rice contains approximately 216 calories.
Fibre: White rice has approximately 0.6 grams of fibre per average portion compared to approximately 4 grams of fibre in brown rice.
Type 2 Diabetes: Harvard researchers found that the consumption of approximately five servings of white rice in a week can increase the risk of developing type 2 diabetes.
On the other hand, the consumption of just two or more servings of brown rice in a week can reduce the risk of developing type 2 diabetes!
Vitamins and Minerals: As many vitamins and minerals are lost in processing white rice, an average portion of brown rice contains approximately 84 mg of magnesium. Whereas an average portion of white rice only contains 19 mg of magnesium approximately.
Preparing Brown Rice
Tips for Cooking Brown Rice
Brown rice is definitely the way to a cleaner diet. A tasty substitute to its sister, it is healthy and good for you.
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