Is brown rice better than white rice?
We all have heard that brown rice is better than white rice. But what makes brown rice more special than white rice? Let’s find out!
White rice is created by removing the bran and germ portions of brown rice. As a result of the refining process there is a significant loss of fiber, vitamins, magnesium and other minerals, lignans, phytoestrogens, and phytic acid, many of which may be protective factors for diabetes risk. Brown rice has more fiber contents than white rice.
A new study has suggested that using brown rice instead of white rice may reduce the risk of developing type 2 diabetes. White rice has a higher glycemic index than brown rice.
Researchers at the Harvard School of Public Health say eating two or more servings of brown rice weekly seems to be associated with a lower risk of developing type 2 diabetes. Whereas eating five or more servings of white rice per week is associated with an increased risk. Replacing 50 grams daily of white rice (uncooked, equivalent to a one-third serving) with the same amount of brown rice would lower the risk of type 2 diabetes by 16%. Wow!!
Replacing the same amount of white rice with other whole grains, such as barley and wheat, is associated with a 36% reduced risk.
Nutrients in Brown Rice
The comparison between the nutrient value of brown rice and white rice is as follows:
What are the benefits of brown rice?
- Rich in Selenium
One cup of brown rice provides 35% of our daily Selenium requirements. Selenium is a trace mineral. The body only needs it in small amounts. It plays an important role in preventing cell damage, prevent certain cancers, and prevent cardiovascular diseases. It also protects the body from the poisonous effects of heavy metals and other harmful substances.
- Rich in Manganese
One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.
- Reduces LDL cholesterol levels
In a study it was found that the diet containing rice bran oil lowered LDL cholesterol by 7%.
- Helps in digestion
The fiber content of brown rice keeps bowel function at its peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.
- Helps in weight loss
In a study at Harvard Medical School / Brigham and Women’s Hospital, it was found out that weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
- Reduces type 2 diabetes risk
Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
- Reduces the risk of colon cancer
High in Fiber Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer.
- Protect against heart diseases
Lignans present in brown rice against breast and other hormone-dependent cancers as well as heart disease.
- Prevent gall stones
Brown rice is high in insoluble fiber which can help women avoid gallstones. In a study it was found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.
- Muscle and Nerve Health
Magnesium, another nutrient for which brown rice is a good source, has been shown in studies to be helpful for reducing the severity of asthma, lowering high blood pressure, reducing the frequency of migraine headaches, and reducing the risk of heart attack and stroke.
If you liked this article, please do join us on Facebook: @Flushmind