Rice is a very versatile cereal habitually consumed by people all over the world; there are many varieties of rice, but the most common and used are undoubtedly white and brown rice, generally considered healthier.
In this article we see the pros and cons of both types.
Index
WHITE RICE VS WHOLEMEAL RICE
All types of rice are mainly composed of carbohydrates, with small quantities of protein e almost zero fat.
Brown rice contains all parts of the grain, including the bran rich in fiber, the barm and the starchy endosperm.
During the refining phase, white rice loses the bran and the germ (the most nutritious parts of the grain), losing most of the essential nutrients.
Brown rice contains multiple vitamins, minerals, antioxidants and fiber and this makes it more advantageous from a nutritional and dietetic point of view; 100 g of brown rice provide 1,8 g of fiber, while 100 gr of white rice only 0,4 gr.
ANTINUTRIENTI AND ARSENICO IN WHOLEGRAIN RICE
Brown rice also contains anti-nutrients, substances that hinder digestion and absorption of nutrients; the most common is thephytic acid or phytate. This type of rice can also contain higher quantities of arsenic, a toxic chemical.
- Phytic acid: may offer some health benefits, but it reduces the body's ability to absorb iron and zinc. In the long term, an overabundance of phytic acid can contribute to mineral deficiencies, but this is unlikely for those on a varied diet.
- Arsenic: it is a heavy metal naturally present in the environment, especially in some areas due to pollution; Long-term consumption can increase the risk of chronic diseases including cancer, heart disease and type 2 diabetes.
If rice is an important part of your daily diet, you should take some steps to minimize your arsenic intake.
SUGARS IN BLOOD AND DIABETES
Brown rice is rich in magnesium and fiber, which help regulate levels of cup sugar in the blood.
Eating whole grains regularly helps reduce blood sugar and decreases the risk of type 2 diabetes.
A study shows that some women who have eaten whole grains have developed a minor risk of the 31% of diabetes than those who have not used it.
White rice has been linked to an increased risk of developing diabetes; this is due to its high glycemic index, which measures the speed with which a food increases blood sugar.
Brown rice has a glycemic index of 50while that white of 89, so the latter raises blood sugar levels much faster than whole blood sugar.
HEART DISEASES
Brown rice contains lignans, plant compounds that can help protect against heart disease, reduce blood fat, lower blood pressure and decrease inflammation in the arteries.
Eating brown rice reduces the risk of developing heart disease; in one study, some individuals who ate whole grains developed a 16/21% lower risk of having heart disease compared to individuals who ate refined grains.
CHOLESTEROL
Eating whole grains can also reduce the risk of total cholesterol and especially bad cholesterol; brown rice has even been associated with an increase in good cholesterol.
WEIGHT CONTROL
Eating brown rice, compared to white rice, helps in weight loss; one study collected data on 29.690 adults and 15.280 children and the researchers found that the higher the consumption of whole grains, the lower their body weight.
In another study of overweight and obese women, it was shown that the consumption of whole grains reduced body weight and waist circumference more than those who consumed refined cereals.
IN CONCLUSION…
Il brown rice is the best choice in terms of nutrition and health benefits, but it should not be abused to avoid ingesting too many antinutrients and arsenic; therefore, every now and then, it's fine to replace it with white rice.
And which rice do you prefer and how much do you eat per day? Let us know in the comments!
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SOURCES
https://pubmed.ncbi.nlm.nih.gov/17003299/
https://www.bmj.com/content/353/bmj.i2716
https://www.infona.pl/resource/bwmeta1.element.springer-doi-10_1186-S12937-016-0126-4