The Nutritional Difference Between Brown Rice vs. White Rice Isn’t What You Think
Have you ever stopped to consider whether or not the nutritional difference between brown rice and white rice is what you think it is? Here, in part one of this two-part blog piece, we rightly have. However, there are many other aspects that make the difference between brown rice and white rice just as nuanced as a structural volumetric.
What’s the nutritional difference between brown rice vs. white rice?
Brown rice is a whole grain that contains more dietary fiber and protein than white rice. In addition, brown rice has a nuttier flavor and is low in fat. Therefore, it is healthier for you to choose brown rice over white rice as a staple in your meal plan.
The fiber in brown rice is what gives it its nutrient quality and health benefits
Brown rice is a whole grain that has more fiber and nutrients than refined white rice. The fiber in brown rice is what gives it its nutrient quality and health benefits. One cup of cooked brown rice contains 3.4 grams of fiber, which is more than half the recommended daily intake for adults. In addition to providing beneficial nutrients, the high levels of dietary fiber in brown rice can help to regulate blood sugar and reduce cholesterol levels. Additionally, the bran and germ – the top two parts of the kernel – contain valuable essential minerals such as magnesium, potassium, and vitamin C. Brown rice also contains more antioxidants than white rice, which means it has anti-cancer properties. Overall, brown rice is a nutritious choice that can provide many benefits to your overall health.
What’s the nutritional difference between brown and white rice? Contrary to popular belief, there is no significant nutritional difference between brown and white rice. In fact, both types of rice are relatively low in calories and nutrients. However, brown rice has a number of health benefits that make it a worthy choice over white rice. Here’s what you need to know about the different aspects of brown rice:
1. Brown Rice Is Higher in Fiber than White Rice
Brown rice is packed with fiber, which can help you regulate your blood sugar levels and reduce your risk of heart disease. One cup of cooked brown rice contains about 5 grams of fiber, while one cup of cooked white rice contains only 3 grams of fiber.
2. Brown Rice Is Higher in Calcium Than White Rice
One cup of cooked brown rice provides about 95 milligrams of calcium, compared to only 63 milligrams in a cup of cooked white rice. Added bonus: Many research studies have shown that high intakes of calcium protect against heart disease, cognitive decline and other chronic diseases.
3. Brown Rice Contains More Beta-Carotene Than White Rice
While beta-carotene isn’t as powerful as other antioxidants in controlling your risk of heart disease and cancer, it does protect against oxidative damage from other forms of damage, including from ultraviolet radiation caused by your sun exposure. One cup of cooked brown rice provides about 3.2 milligrams of beta-carotene, compared to about 2 milligrams in cooked white rice.
4. Brown Rice Is More Digestible Than White RiceYou know that whole grains contain more nutrients than processed grains because they still have all the parts (including some grains) when compared to their refined counterparts. However, just because whole grains are nutritious doesn’t mean you should consume them in large quantities. In fact, the additional components can cause grain intolerance among delicate stomach mucous membranes.
Reasons to Eat White Rice
Americans consume more white rice than brown rice each year, but the nutritional differences between the two types of rice are rarely mentioned. Here’s why you should start cooking with brown rice instead of white.
First, white rice is often contaminated with heavy metals like lead and arsenic. Second, both brown and white rice are “gluten-free”, but brown rice is higher in fiber and has a nuttier flavor. Third, because brown rice absorbs more water than white rice does, it takes longer to cook – up to 20 minutes for a cup of uncooked brown rice versus just about 5 minutes for a cup of uncooked white rice. Fourth, consuming refined grains like white rice can increase your risk for type II diabetes. And fifth, switching to brown rice may help you lose weight – a study published in The Indian Journal of Clinical Biochemistry found that those who ate greater amounts of whole grains including brown rice lost more weight and body fat than those who ate fewer whole grains including only white rice. So if you value health benefits over appearance or gluten-free status, go ahead and make the switch!
Why You Shouldn’t Always Look at Calories;
Brown rice has a slightly higher caloric value than white rice, but nutritional differences between these two grains are much less pronounced than you might think. While both brown and white rice have Jenna Morrissey – Crave Online – women30 plus, 664 calories off my list, I eat the same thing every day. Can someone tell me why calories are not reported in grams?» Calyi «I just started 4 tomorrow and so far i love all of them. I do not have much experience but these seem to kick right away. I find the raspberry attractive with its red color. The chocolate is amazing as well! Not for sweet haters 🙂 Enjoy!» «I just started 4 tomorrow and so far i love all of them. I do not have much experience but these seem to kick right away. I find the raspberry attractive with its red color. The chocolate is amazing as well! Not for sweet haters 🙂 Enjoy!»
Conclusion
Many people believe that brown rice is a healthier alternative to white rice because it is high in fiber and has more antioxidants. In reality, the nutritional difference between brown and white rice is minimal. Both types of rice are composed of glucose, which is broken down into energy during digestion. What makes one type of Rice more beneficial than the other comes down to the way it’s cultivated and processed. While both types are good for you in moderation, choosing white over brown when dining out or preparing your own food would not be wise because there are plenty of other nutritious options available without compromising your health.
