Rice is staple for millions across the world. In many parts of India, rice forms the main component of the meal and today there are several varieties of rice available in the market, such as brown rice, white rice and even bamboo rice.

We often come across white rice, brown rice, hand pounded rice, red rice, etc. In India, white rice and brown rice are the most popular and the benefits of these varieties are often debated.

For diabetics, weight watchers’ doctors recommend brown rice over white rice. Know why you should include more brown rice in your daily diet.

Incredible Nutrition Profile Of Brown Rice

Loaded With Fibre

One of the major reasons why brown rice is considered healthy is due to its fibre content, which helps to regulate blood sugar and prevent prediabetes symptoms. A cup of brown rice contains 3.5 grams of fibre, while white rice has only 0.6 grams of fibre. Besides, white rice also undergoes through processing like polishing and refining, making it very rich in carbohydrates.

White rice is very easy to digest, due to its low fibre content and provides with instant energy. Even though brown rice takes long time to digest, it keeps you satiated throughout the day and a preferred source of cereal for people suffering from diabetes.

Calorie Content

As per the FDA, one cup of cooked brown rice gives you with 218 calories, 4.5 grams of protein and 45.8 grams of carbohydrates while a cup of cooked white rice gives you with 242 calories,4.4 grams of protein and 53.8 grams of carbohydrates. If you are aiming to cut down on calories then brown rice is the preferred choice.

Dense Nutrients

Brown rice is loaded with rich nutrients such as magnesium, phosphorus, and manganese and vitamins niacin and thiamine. White rice is fortified with nutrients such as folate, niacin, thiamine, selenium and manganese. But if you are looking to lose weight brown rice is the best as it is lower in calories and higher in fibre than white rice.

Rice is a gluten-free cereal and popular among those who are limiting wheat products. By choosing brown rice that is higher in fibre and nutrients and also carefully controlling the portion size, to keep high sugar symptoms at bay, rice can be a part of a healthy regimen.

Frequently Asked Questions

Which Rice Is Healthier?

The excellent quality of rice depends on several factors such as nutritional value, glycaemic index, and how it’s created. Generally, brown rice is valued as a healthier choice than white rice as it is minimally processed and preserves more nutrients. Brown rice is endowed with ample reserves of fibre, and essential micronutrients compared to white rice. The high fibre content in brown rice supports digestion, blood sugar control and weight management.

Is Brown Rice Better For You Than White Rice?

Brown rice is a better choice for your health than white rice as it retains the bran and germ, which are loaded with nutrients.  From dietary fibre to magnesium, phosphorus, selenium, thiamine, niacin, and vitamin B6, brown rice is a treasure trove of essential nutrients. Its high fibre content aids digestion and can even help lower cholesterol levels, making it a superior choice for your health.

Why Do Chinese Eat White Rice Instead Of Brown?

Various reasons contribute to the preference for white rice over brown rice in Chinese cuisine. Historically, white rice was considered a status symbol, as it was more processed and costly. The taste and texture of white rice are also more appealing to many people, as it is softer and less chewy than brown rice. Additionally, it has a longer shelf life than brown rice.

Can I Eat Brown Rice Every Day?

You can have brown rice daily as part of a balanced diet. Brown rice is a nutritious whole grain heaped with nutrients like fibre, vitamins, and minerals. Eating brown rice daily can support digestive health, deliver a constant supply of energy, and help regulate blood sugar levels. However, a few people may need to moderate the intake of brown rice if they have specific health conditions, such as kidney issues, due to its higher phosphorus content or arsenic concerns.

References:

Brown Rice Versus White Rice: Nutritional Quality, Potential Health Benefits, Development of Food Products, and Preservation Technologies

Ahmed S M Saleh 1 2, Peng Wang 1, Na Wang 1, Liu Yang 1, Zhigang Xiao 1

https://pubmed.ncbi.nlm.nih.gov/33336992/

Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications

Keneswary Ravichanthiran,1,† Zheng Feei Ma,2,3,*† Hongxia Zhang,4,† Yang Cao,5 Chee Woon Wang,6 Shahzad Muhammad,7 Elom K. Aglago,8 Yihe Zhang,9 Yifan Jin,2 and Binyu Pan10

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6025443/