Brown Rice vs. White Rice
Rice is a versatile grain consumed by people around the world. It serves as a staple food for many people, especially those living in Asia. Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option. Many people prefer brown rice for this reason. Here are the benefits and drawbacks of both varieties. The difference All rice consists almost entirely of carbs, with small amounts of protein and practically no fat. Brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm. White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain. This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white. Brown Rice is Higher in Fiber, Vitamins and Minerals Brown rice has a big advantage over white rice when it comes to nutrient content. Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals. White rice is mostly a source of "empty" calories and carbs with very few essential nutrients. 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber. Effects on Blood Sugar and Diabetes Risk Brown rice is high in magnesium and fiber, both of which help control blood sugar levels. Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and decreases the risk of type 2 diabetes. In one study, women who frequently ate whole grains had a 31% lower risk of type 2 diabetes than those who ate the fewest whole grains. Simply replacing white rice with brown has been shown to lower blood sugar levels and decrease the risk of type 2 diabetes.
On the other hand, high consumption of white rice has been linked to an increased risk of diabetes. This may be due to its high glycemic index (GI), which measures how quickly a food increases blood sugar. Brown rice has a GI of 50 and white rice has a GI of 89, meaning that white increases blood sugar levels much faster than brown. Eating high-GI foods has been associated with several health conditions, including type 2 diabetes. Heart Disease Risk Factors Brown rice contains lignans, plant compounds that can help protect against heart disease. Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries. Studies suggest that eating brown rice helps reduce several risk factors for heart disease. An analysis of 45 studies found that people who ate the most whole grains, including brown rice, had a 16–21% lower risk of heart disease compared to people who ate the fewest whole grains. An analysis of 285,000 men and women found that eating an average of 2.5 servings of wholegrain foods each day may lower heart disease risk by almost 25%. Whole grains like brown rice may also lower total and LDL ("bad") cholesterol. Brown rice has even been linked to an increase in HDL ("good") cholesterol. Brown rice is the best choice in terms of nutritional quality and health benefits. That said, either type of rice can be part of a healthy diet and there is nothing wrong with some white rice every now and then.