We Indians just can’t get enough of rice. But for a balanced diet, we need to make the right choice between brown and white rice. Read on to find out which one is the healthier alternative.
Who does not like a generous serving of vegetable fried rice, or one-pot meal of Rajma chawal on a Sunday afternoon? Rice is an integral part of Indian households, and it is almost impossible to give up on the grain of our favorites, but we can always choose healthier alternatives – is not it?
To begin with, both white and brown rice is a rich source of carbohydrates and protein in small amounts. This is where the difference lies- brown rice is a whole grain, whereas white rice has the bran and germ removed. How is this, you may ask?
A whole grain contains all parts of the grain that includes fibrous bran, germ, and endosperm-rich nutritious carbohydrates, thus, clearly make nutrient-enriched brown rice. And in the case of white rice, the most nutritious part of the grain – the bran and germ are eliminated, lowering the nutritional value.
And what about nutrition?
Approximately 100 grams of cooked brown rice is packed with 1.8 grams of fiber, while the same amount of white rice accounted for only 0.4 grams of fiber. In addition, brown rice also provides you with more vitamins and minerals compared to white rice.
Enriched with fiber and antioxidants, red rice is not a source of empty calories, and carbohydrates, such as white rice is not.
Brown rice contains higher amounts of phytic acid antinutrient, and arsenic, toxic chemicals. antinutrients These are plant compounds that can reduce the potential for the body to absorb certain nutrients. And in case these antinutrients consumed regularly over a long period of time can cause mineral deficiencies.
On the other hand, arsenic is a heavy metal naturally present in the environment and may increase in some areas due to pollution. It is present in significant quantities in the rice and padi- based products, and toxic heavy.
Prolonged and regular consumption of arsenic is said to increase the risk of chronic diseases including cancer, heart disease, and type 2 diabetes Brown rice contains more of arsenic compared with white rice, which means you should consume in moderation!
The impact on blood sugar and type 2 diabetes risk
Brown rice is rich in magnesium and fiber, both of which contribute to stabilizing blood sugar levels. grains such as brown rice said blood sugar levels, thus reducing the risk of type 2 diabetes.
However, white rice consumed in high quantities has been associated with an increased risk of type 2 diabetes, as evidenced by several studies. This is because of a high glycemic index (GI), which measures how quickly a particular food raises blood sugar.
GI brown rice is 50, while white rice is 89, which means the rate of rising in blood sugar that the latter is much faster than the others!
Red rice can also lower cholesterol
Brown rice is also associated with an increase in HDL or “good” cholesterol, and lower total and LDL or ‘bad cholesterol’. Lignans and plant compounds found in red yeast rice lowers the risk of heart disease because it reduces the amount of fat in the blood and reduces inflammation in the arteries.
In addition, eating chocolate instead of white rice helps in weight loss, and lower body mass index (BMI).
So, what’s the verdict? Brown rice takes the lead when it comes to winning the battle of health and fitness. But remember, moderation is key!
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