Everyone says brown rice is a healthy choice when it comes to choosing 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.
People use white rice mostly, but brown rice known as a healthier option. Many people prefer brown rice due to its health benefits.
We share this article to tell you all the benefits and drawbacks of both varieties.
So let’s start with the difference between the two.
All rice consists almost entirely of carbs, with small amounts of protein and practically no fat.
Brown rice is a whole grain. 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 health experts suggest brown rice is much healthier than white rice.
Also brown rice is much healthier than 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 provides 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber (1, 2).
The list shows a comparison of other vitamins and minerals:
Brown (RDI) White (RDI)
Thiamine 6% 1%
Niacin 8% 2%
Vitamin B6 7% 5%
Manganese 45% 24%
Magnesium 11% 3%
Phosphorus 8% 4%
Iron 2% 1%
Zinc 4% 3%
Brown rice helps to get rid of tummy fat, and also preserve our artery function. High blood sugars can stiffen our arteries, cutting in half their ability to relax within an hour, whether you’re diabetic, have pre-diabetes, or are non-diabetic.
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