Brown Rice Vs White Rice: Risk And Nutritional Facts

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brown rice vs white rice

There is indeed no intense competition between brown rice vs white rice. Because health studies always keep the brown rice ahead of white rice. So, is it meant that white rice is not worth eating? However, we will decide together in this article. 

 

They say brown rice is a good carb, and its counterpart white rice is a bad one. All the white rice begins with brown rice at first. A milling system then cuts the husk, bran, or germ from the brown rice and finally makes a white one. 

 

By the way, this milling process expands the life of white rice, but at the same time, it cuts lots of nutritions such as fiber, vitamins, and minerals. 

 

Below we will talk about all the facts about these two types of rice, and finally, we will give you a verdict on them. 

 

brown rice vs white rice

Mainly the color of the paddy rice tells us that it is brown rice. It has all three essentials and components rice should have. Usually, rice contains three types of elements: the bran, germ, husk, or endosperm. 

 

Three types of quality make brown rice better than white rice. For example, brown rice contains the lowest glycemic index, more fiber, and micronutrients. The lowest glycemic index means that it will help to prevent type-2 diabetes. 

 

Famous chef Sabrina Sexton says brown rice holds the best and a little nuttier taste and less chewy feel. 

 

Besides, brown rice will make you feel full when eating because it has a high fiber level. YOu may consider it as an alternative for white rice in many places. 

 

By the way, brown rice takes a longer time to cook and make than white rice. Besides, we know that it is not the right choice for some dishes such as puddings and risotto. 

 

brown rice vs white rice

White rice may contain minimum nutrition than any other type of rice, but it is versatile too. Harvard research stated that white rice is a filtered grain and goes through some process. And it comes from brown rice, by the way. 

 

When we remove the bran and embryo from brown rice, then the only endosperm remains, and that refined piece is called white rice. Therefore, this process eliminates all the vitamins B, fiber as well as minerals from the rice. 

 

However, whenever you see a label “enriched” in any rice packets, it says that they put in vitamin B and irons. They add them so that the grain does not become fully nutritionally deficient. But it is very minimal what happens naturally. 

 

By the way, you might have already decided that white rice is not worthy compared to brown rice. It is not true all the time, my friend, because we do not declare the verdict of brown rice vs white rice. We see many dishes that require white rice, such as fried rice, jambalaya, and many more. 

 

Other Types of Rice: Black and Wild Rice

We want to give a little idea about black and wild rice and brown rice vs white rice.

 

Black Rice

If you decide it’s better to see the color of this rice, then you are wrong. We also know black rice as a name of forbidden rice, but it is not banned actually.  

 

The vitamins, fiber, and minerals are all the components you will get in black rice and purple and red rice. These nutritional elements make black rice healthier and more perfect.

 

We have seen many puddings and deserts use black rice because it gives them the most pleasing color and creamy feels, famous chef Frank Proto says. 

 

Wild Rice

The rice name is wild. That does not mean it is wild traditionally. NBC health editor Fernstrom said that wild rice is not wild in terms and is an edible grass you will find in North America. 

 

This rice type is a common choice for salad lovers because it will give you an extra feel on taste. Fernstrom says you can have around 50 calories fewer than brown rice in a cup of wild rice. And wild rice contains 10 fewer carbohydrates in one cup of rice. 

 

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Besides many minerals and vitamins, it provides a great source of zinc, folic acid, and vitamin E. Salad lovers hugely use wild rice as their daily food diets.

 

Therefore, if brown rice gets vast attention for its nutritions power, on the other hand, wild rice shows its benefits very strongly. 

 

Comparison Between brown rice vs white rice

 

Now we are going to jump into the exact differences between brown rice and white rice. We will give you the details you need to know about these two types of rice. So, let us begin with the basics first. 

 

We all know that rice is usually a seed that can be found in various types in the market. Almost all kinds of rice contain carbs with a minimum amount of protein and less fat. 

 

Besides, we know brown rice as a whole grain because it consists of bran, germ, and carb-rich endosperm. 

 

Let’s talk about brown rice vs white rice. 

 

1.The Fibrous Bran:

The bran is the upper layout we see on a rice grain. It usually holds fibers, antioxidants, Vitamins B, and a lot of minerals.

 

2.The Carb-Rich Endosperm

This part of brown rice is situated in the middle layer. The endosperm offers protein, carbs, and a small number of vitamin B as well as minerals.  

 

3.The Nutritious Germ

The germ takes place in the inner part of a grain. It has phytochemicals, antioxidants such as vitamin E, Fats, and a little vitamin B. 

 

On the contrary, white rice only contains the endosperm as nutritions. So, it does not have the most nutrients in grain, such as bran and germ. This basic comparison tells us that white rice has very few essentials, while brown has all the three. 

 

Major Nutritional Differences

Nutritions of rice vary depending on manufactures sometimes. So, make sure you check the packet label before buying the rice. However, here is some direct comparison between brown rice vs white rice. 

 

Fiber

Brown rice is full of fiber than its counterparts white rice. Generally, it contains 1-3 g more fiber compared to white rice. Besides, we all know that fiber works very well on constipation relief. After that, it gives you a lot of health benefits. Such as,

 

  • It will make you feel fulfillment in your stomach. So, you will eat less, and it helps you with weight management. 
  • Fiber will lower your cholesterol levels. 
  • It will decrease diabetes and control blood sugar levels.
  • Suitable for curing heart disease.

 

By the way, you need to maintain diet rules to get most of the benefits. A man under 50 years old can take 38 g of fiber in a day. And a man more than 50 years old needs to take 30 g per day. 

 

On the other hand, a woman under 50 years old needs to take 25 g in a day. And the women who more than 50 years old can take 21 g per day. The benefits of fiber can give brown rice the advantage of brown rice vs white rice.

 

Manganese

We know manganese as a mineral that provides vital energy to our body. And it is a source of energy productions as well as antioxidant functions. So, brown has taken the responsibility to deliver these highly needed nutrients. But white rice, on the other, is not capable of providing that. 

 

Selenium

Nowadays, the thyroid is a common health issue among us, which can cure selenium. And brown rice can be a vast source of selenium you will ever find. Selenium is responsible for growing thyroid hormone, antioxidants, as well as immune functions. 

 

Besides, selenium can prevent protecting cells from cancer because it is a source of vitamin E.

 

Magnesium

White rice is not a great source of magnesium, while brown rice is fantastic at that. An average of 1 cup of brown rice can deliver almost 22% of your daily needed magnesium.

Magnesium is vital to run our vital organs. Such as,

 

  • Blood Coagulation.
  • Cellular Growing.
  • Muscle Contraction. 
  • Bone Creation. 

 

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By the way, the daily dose depends on people’s sex as well as age. An average mature person can take 250 milligrams to 420 milligrams. And a woman in pregnancy or breastfeeding should take a high amount of magnesium.  

 

Folate

Do you want to folate from a known source? Yes, I am talking about white rice, which is a great source of folate. You will get 200 to 222 mcg of folate on one cup of white rice. 

 

Folate usually does great things in our body, especially to form DNA and genetic productions. Besides, if you are pregnant or planning to have one, folate can help you grow the DNA. In addition, this type of nutrition is beneficial for cell division.

 

An average adult person should take 400 mcg daily. A woman in pregnancy should take 600 mcg, and those who breastfeed can take 500 mcg.  

 

Risk between Brown Rice Vs White Rice

You may have concerns about whether these types of rice have health issues. Although the benefits always surpass the drawback in all kinds of aspects. 

 

Toxins

Rice holds some arsenic, and some of us are concerned that it can lead to lung cancer. In 2014 a report was published by FDA, and they stated beneficial results. 

 

They said we have arsenic in both brown rice and white rice. But maximum arsenic has been found in brown rice as it has the bran. So, the FDA finished their report by saying that a pregnant woman can avoid rice. After that, we should not feed rice to our children who are under 6 years old. 

 

By the way, the FDA decided to do further research on rice in terms of arsenic. They want to find out the exact amount of arsenic and risk of rice. 

Gaining Weight   

Weight gaining is a real concern all over the world nowadays. We know that rice, usually a starchy food that has a high amount of carb. Those people are used to taking rice regularly and do not exercise; they can gain a lot of weight. 

 

We all know that getting fatty is so disgusting. Research occurred in japan among 437 volunteers. Those participants take white rice in the survey, and they achieve weight. On the other hand, some participants do not take white rice, and they balanced their weight. 

 

And some of them took brown rice and gained as per how much they consumed. 

 

So, the research finished with results that brown rice can help to prevent achieving weight. 

 

Final Verdict on Brown Rice Vs White Rice

According to the matters we have discussed so far, we can easily say brown rice is much better than white rice. Because brown rice will be the preferred choice, it gives us many nutrients and health utility.

 

We know that brown rice has a high amount of fiber, magnesium, minerals and vitamin B, etc. Additionally, we do not refine brown rice like white rice, so it has all the nutrients. 

 

On the other part, white rice contains its advantages and demands. There are some dishes you can’t imagine without white rice. For instance, you must need white rice on these dishes such as rice desserts, paella, sticky rice, and so on.

 

By the way, whenever you decide to buy white rice, try to buy the rice that is enriched because it means that it contains enough nutritional components. 

 

As brown rice has less fiber than any rice, many people happily e add it to their diet. Because adding a high amount of fiber makes bloating, constipation, and many kinds of gastric pains. 

 

However, if you have suggestions from doctors, this brown rice vs white rice comparison is meaningless. So, the final decision is yours as you have enough options in your local grocery store and online. 

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