What are the major differences between white rice and brown rice?
Rice comes in two common varieties – white rice and brown rice.
And it’s no secret that the debate between them has been around for years.
So, what are the major differences? Let’s find out!
Rice is one of the most consumed grains all around the world. It has thousands of different varieties, the common ones being white rice and brown rice. And here comes the obvious question, what’s the difference between them? Is it just about the color of their surface? Or is there something more? Well, in this article, we’ll have a look at the entire matter in brief.
Brown rice is a whole grain
Rice is primarily a whole grain. It consists of three layers – bran (the outer skin), germ (the middle layer), and endosperm (the innermost part). Brown rice is a whole grain, meaning that it has all three parts. On the other hand, being a processed form of whole grain, white rice has the bran and germ removed.
Speed of digestion
First of all, white rice is a lot easier to cook, as it’s the processed form of the whole grain. It requires less water to cook, and also tastes better. On the other hand, white rice is easily digestible and does not cause much irritation to your stomach. Brown rice takes a longer time to cook as well as digest.
Which is more nutritious?
As brown rice has all parts of the grain, it’s certainly a lot more nutritious than white rice. It’s packed with an abundance of vitamins, minerals, and antioxidants. For instance, brown rice contains about 1.8 grams of fiber per a 100-gram of serving, while white rice contains about 0.4 grams.
However, brown rice contains a higher amount of arsenic, due to the bran part of the grain. And needless to say, that regular consumption of arsenic is associated with various health issues. It also contains a high amount of various antinutrients that reduce your body’s ability to absorb nutrients from food. Moreover, when it comes to healthy carbohydrates, white rice is a better choice than brown rice.
Which is healthier?
Well, it’s impossible to say which is healthier, as the results vary from person to person. However, in general, brown rice (if eaten in moderation) provides more health benefits. Due to the presence of minerals like manganese and phosphorus, it helps in breaking down body fats and eventually controls obesity. It has a higher glycemic index than white rice, thus aiding in the management of your blood sugar levels significantly. Also, it contains several compounds (like lignans) that may benefit your heart health as well. But if you have kidney disorders, then white rice is a better option for you.
Now you know all the major differences between white rice and brown rice. But still, it’s always a better idea to consult with a nutritionist before you choose anything.