Brown Rice or White Rice: Which is the Better Choice?

 Brown Rice or White Rice: Which is the Better Choice?

The answer is clear, but there are things to consider
But brown rice may not be the best choice depending on some personal health issues. (Nothing is 100%, right?)
Why rice is so important in terms of nutrition
About 20 percent of the world's calories are combined with low-fat rice, making it one of the most important foods on the planet. More than 3.5 billion people depend on rice for their daily diet. To meet this need, farmers grow more than 100,000 varieties of rice in rainbow colors. Fortunately, however, your food choices often come down to two options: brown or white.

Of the two, white rice is the most common on your plate - mostly because of its ease of cooking, long shelf life in the pantry, and neutral profile. which combines well with other things.

The difference between brown rice and white rice

Brown Rice or White Rice: Which is the Better Choice?

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Grains such as rice can be broken down into three parts: germ, bran and endosperm. Each part contains different vitamins, minerals and proteins that give you different nutritional benefits.
Brown rice has all three components, making it a whole grain. White rice? Not much.  Processing removes the germ and bran from white rice, leaving the starchy (and nutritious) endosperm center.
Manufacturers do enrich white rice to replace some of the ingredients that are lost during processing. "They take it apart and try to fix it,. But the final product is not up to the intended nutritional level.

Benefits of Brown Rice

Don't let the small grains of rice fool you. Inside this small husk are nutrients that have the ability to lower your cholesterol levels and reduce the risk of heart disease, stroke and diabetes.
Brown rice beats white rice and:

  • Dietary fiber.
  • Manganese.
  • Magnesium.
  • Niacin.
  • Phosphorus. Vitamin B1 (thiamine) and B6 (pyridoxine).

It is also a complex carbohydrate that can help you manage your cholesterol and lose weight. "Brown rice will also keep you fuller for longer, which helps when you're watching what you eat,
There is one negative element in the brown rice record: arsenic. Brown rice contains a large amount of naturally occurring toxins, which are found in many foods. It is not enough to harm the common food. However, pregnant women can limit their intake.

Is white rice bad for you? 

The short answer is no... at least when used in moderation. It is  the best food for you?  No, but it won't hurt you.

enriched white rice is a good source of folic acid, which is recommended for pregnant women to contribute to their baby's prenatal development. It is also recommended for breastfeeding mothers. (Arsenic is not present in white rice after processing.)
White rice may also be better if you are on a low-fiber diet or have a sensitive stomach. But it's not hard to find criticism for white rice, especially how it can raise your blood sugar levels. Some researchers even equate a serving of white rice to eating pure table sugar. 

In addition, research shows that a diet containing white rice can increase the risk of developing diabetes. (Whole grain brown rice has the opposite effect.)  


Be creative with your menu
If you can't decide between brown rice and white rice, choose both. Different cooking times for brown and white rice, which will require some changes in the kitchen.You can explore alternatives to rice, such as quinoa, barley and ancient grains. These can also be mixed with rice or given on their own. You can find countless recipes online.

 It is important to know that there is not only one choice or an easy choice between brown rice and rice. Enjoy diversity.


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