Should You Eat White Rice or Brown Rice?
There are always going to be dietary trends that will exist, changing the way we see and choose our food. One of the biggest trends in the food industry is rice.
There has been a growing popularity in brown rice over the recent years. This popularity contest began to replace the white rice craze that most people had believed in for some time.
Brown rice gained popularity because of its supposed benefits in helping with weight loss. But is this brown rice trend true?
The Difference Between White Rice and Brown Rice!
In a structural sense white rice and brown rice are both different refinement wise. Refinement is the process of removing impurities or unwanted elements from a substance.
Rice is the seed of a grass species called Oryza. Oryza contains multiple pieces and layers that get removed during the refinement process. The endosperm is the component of the rice grain that gets kept in white rice.
Brown rice keeps most of its layers and pieces as well as the endosperm as seen in the diagram below:
The remaining pieces that are kept in brown rice refinement, are the supposed pieces the provide the additional health benefits.
Looking at it from a macro-nutrients standpoint the extra pieces kept on the brown rice make up 40% more protein and twice as much fiber.
This makes up for an additional 5 grams of protein and 3.5 grams of fiber per every cup.
Brown Rice Contains An Anti-nutrient Called Phytic Acid!
Phytic acid is considered a anti-nutrient because it binds to minerals in the digestive tract which reduces the body’s absorption rate.
This can effect the absorption of much needed minerals such as zinc, iron, and magnesium.
Research has also found that a diet consisting of brown rice actually reduced protein digestion more than a diet of white rice.
White rice sold in today’s markets is actually enriched with minerals making it just as beneficial as brown rice.
White and Brown Rice Both Have High Levels of Inorganic Arsenic!
Both white and brown rice contain a compound that is toxic to the body, this compound is called arsenic.
High consumption of this compound can increase your risk of getting bladder, lung, and skin cancer. It has also been linked to heard disease.
Surprisingly brown rice contains 80% more arsenic than white rice. However you can dramatically reduce arsenic levels in rice from simply washing your rice thoroughly before cooking it.
Brown rice has a very strong effect on reducing your risk of getting diabetes. White rice however has been known to increase your risk of diabetes by 11% per every daily serving consumed.
Brown rice is associated with a 16% decrease risk of diabetes.
The reason for the difference between the two and diabetic risk factors are due to the glycemic load factor they both have.
The glycemic load is the effect a certain food has on increasing the body’s blood sugar levels. White rice is very high on the glycemic index as compared to brown rice.
When it comes down to which one is better than the other they are both pretty much the same. They are a great source of carbohydrates that contain minerals and nutrients the body can use. One may be better than the other at reducing the risk for diabetes but they both have similar effects on the body.