White rice vs brown rice

In this brief article we will look at white rice vs brown rice. We will discuss the nutritional profiles of white rice and brown rice. We will also discuss the health benefits of brown rice. We will briefly looked at some risks of brown rice.

White rice vs brown rice

Brown rice is more nutritious as it is a whole grain. This means that it has all the parts of a grain which include the bran, germ and the endosperm. Brown rice takes a lot of time to cook due to the tough bran and it has a nutty and chewy texture.

On the other hand, white rice is brown rice that has been processed and has both the bran and germ removed. The two, are the most nutrient dense parts of the grain and therefore it leaves the rice with little essential nutrients. White rice has the advantage of being much softer when cooked and also cooks faster as compared to brown rice.

White rice vs brown rice nutritional profile

As mentioned, brown rice is more nutritious than white rice. Brown rice contains various B Vitamins, Vitamin E, Iron and phytochemicals. Most manufacturers usually fortify white rice with B Vitamins and iron.

Let us take a look at the nutritional profile of both white rice and brown rice.

A cup of White riceA cup of Brown rice
Calories 242 g218 g
Carbs53.2 g45.8 g
Proteins4.43 g4.52 g
Fat0.3911.62 g
Dietary fiber0.5583.51 g
Phosphorus 68.8 mg150 mg
Thiamine0.311 mg0.99 mg
Niacin3.42 mg2.59 mg
Vitamin B60.093 mg0.291 mg
Magnesium24.2 mg85.8 mg
Copper0.071 mg0.158 mg
Manganese0.071 mg2.14 mg
Iron2.77 mg1.03 mg

What are the health benefits of brown rice?

It can reduce the risk of heart 

Research has shown that consumption of brown rice can assist to lower the risk for developing heart disease. Studies have shown that people who eat whole grains such as brown rice have a reduced risk of 16 to 21 percent of developing heart disease than people who don’t.

Whole grains such as brown rice can also reduce the total cholesterol and the LDL “bad cholesterol”. Brown rice has been linked with an increase in HDL ‘good’ cholesterol.

It is rich in antioxidants

The bran part of brown rice also contains potent antioxidants that can help fight off any free radicals that lead to oxidative damage and by doing so reduce inflammation in the body. Research has shown that consumption of whole grains can assist in prevention of chronic diseases such as cancer and heart disease.

It can assist with weight control

Consumption of brown rice can also reduce the overall body weight, BMI and the waist and hips circumference.

In a study that was done it was found out that the more the amount of whole grains people ate the lower their body weight got. Another study that was done in women who were overweight and obese found that consumption of brown rice reduced their body weight and the waist size.

You can read about the benefits of white rice here.

What are the risks of brown rice?

Brown rice has antinutrients

Brown rice has an antinutrient called phytic acid or phytate. Antinutrients compounds found in plants that interfere with the absorption of one or more nutrients.

The phytic acid in brown rice does have some nutritional benefits although it may reduce the body’s ability to derive essential nutrients such as zinc and iron from food. However you can retain more nutrients by soaking rice before cooking.

Consumption of foods with phytic acid over time can result in mineral deficiencies for people that do not eat a varied and balanced diet.

Brown rice contains arsenic

Brown rice usually contains high amounts of arsenic as compared to white rice. Arsenic is a toxic heavy metal and long term consumption can result in an increased risk of  certain chronic diseases.

Conclusion

In this brief article we have looked at white rice vs brown rice. We have discussed the nutritional profiles of white rice and brown rice. We have also discussed the health benefits of brown rice. We have also briefly looked at some risks of brown rice.

Citations

https://www.goodrx.com/well-being/diet-nutrition/white-rice-or-brown-rice

https://www.healthline.com/nutrition/brown-vs-white-rice#white-rice

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