Health

The difference between brown and white rice, benefits

With just slight differences, there is no reason you should ditch one for the other

For a large part of India, rice is an integral part of the dietary plan and food habits. However, over the years, the narrative around rice has changed drastically, all thanks to the health fanatics. But from the various regions of India originate a variety of rice suiting the body type and climate. Keeping all that aside, amidst the variety of rice, there has long been a debate over the taste and health benefits of white and brown rice.

Understanding brown and white rice

Brown rice is a whole grain containing bran, germ, fibre, vitamins, and minerals. In comparison, white rice is a grain that is refined and polished through multiple processes making it softer and quick to cook. But if we were to look deeper, brown and white rice is a lot more similar. The bran in brown rice is the outer skin and is rich in antioxidants, B vitamins, and fiber; the germ is rich in B vitamins, protein, and minerals. It also stimulates growth. To understand it better, all white rice starts off as brown rice.

Understanding the benefits of brown and white rice

The brown rice contains nutrient-dense bran and germ, as a result of which it is also rich in vitamins and minerals as compared to white rice. In comparison to white, brown rice contains more thiamine, niacin, magnesium, as well as higher amounts of riboflavin, folate, manganese, iron, and zinc.

When it comes to counting calories while eating rice, a one-cup serving of long-grain brown rice comes with 248 calories whereas, a one-cup serving of white rice contains 205 calories. The only reason for the rise in calories is due to the fact that the bran in brown rice contains some fat but is also added protein.

Both the rice is a great mix of carbohydrates, fibre, protein, and fat. One cup serving of brown rice contains 52 grams of carbohydrates, while white rice contains 45 grams of carbohydrates. As for the fibre content, brown rice, due to its barn content, contains 3.2 grams of fibre, while white rice only has 0.6 grams of fibre.

Brown rice comes rich in substantial sources of protein that is slightly on a higher level than white rice. Brown rice does contain fatty acids, so with one cup serving of long-grain brown rice, there are two grams of fat, while a cup serving of white rice has only 0.4 grams of fat.

Nirtika Pandita

A follower of Master Oogway, living by his words of Yesterday is history, tomorrow is a mystery and today is a gift, which is why it is called the ‘Present’, I am trying to master the art of now. Keeping that in the center I am combining my professional prowess as a writer and nerves of a gastronaut to conquer the Saha world.
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