Rice (Oryza sativa) is the most usually consumed main food for a big part of the world’s population. The major rice grown countries are Vietnam, China, India, Indonesia, and Thailand.
As we all know, rice is a rich source of nutrition. About 100 grams of rice grain provides 130 calories. It is also one of the favorites of bodybuilders.
There are many types of rice such as:
- Parboiled rice
- Wild rice
- Polished rice
- White rice
- Brown rice
From the list above, there are two major types of rice, namely white rice and brown rice. Both of them are equally popular but do you ever wonder, which one is better?
Yes, both are indeed rich but let’s find out which one is the best.
It is the whole-grain rice with the inedible outer hull is removed. Brown rice is a good source of magnesium, phosphorus, selenium, thiamine, vitamin B6, and manganese. Brown rice is the whole grain of rice, meaning that it contains three parts of the grain kernel:
- Bran– the outer, fiber-filled layer
- Germ– the nutrient-rich core
- Endosperm– the starchy middle layer
Nutrients Facts of Brown Rice:
- It is a highly nutritious food. It is low in calories.
- High in fiber content.
- Brown rice contains no trans-fat or cholesterol.
- High in manganese, selenium, iron, magnesium, and B vitamins content.
- Brown rice helps in lower the cholesterol level due to the presence of high fiber content.
- It is low in the glycemic index, which means it is beneficial for a person who is suffering from Type 2 diabetes.
- It reduces the risk of certain cancers due to the presence of some photochemical and minerals.
- Brown rice reduces the risk of many cardiovascular diseases.
- Reduces skin inflammation
- It repairs damaged skin, protects it from wrinkles, sagging skin and, fine lines
- It is a better choice for growing babies and toddlers due to dense natural nutrition and fiber it contains.
- It is also a good muscle supplement for candida yeast infection
- It also helps in reducing weight
Cooking Methods of Brown Rice:
- It should be washed properly under running water.
- Add one part of rice to two parts of boiling water.
- Then boil it for about 45 minutes.
White Rice is a refined grain, meaning that the bran and germ have been removed, leaving just endospores on the surface of the grain. This rice is without the outer hull.
Nutrition Facts of White Rice:
- 100 grams of white rice provides 130 calories.
- This rice is cholesterol-free.
- One serving of white rice contains 53 grams of carbohydrates.
- The glycemic index of white rice is indeed very high.
- White rice is a good source of vitamins, fibers, and iron.
- It is a renowned source of vitamin B.
Comparison of white rice and brown rice
|White Rice||Brown Rice|
|The glycemic index is about 73.||The glycemic index is 68.|
|White rice contains the only endospore of grain.||It contains all parts of grain except the hull is removed.|
|White rice lacks many essential nutrients because the germ layer is removed which is a most nutritious part of a grain.||Brown rice is usually considered as healthier than White Rice.|
|White rice is only a rich source of calories.||Brown rice contains many nutrients and more fibers, vitamins, minerals, and antioxidants as compared to white rice.|