IntroductionDiseases such as type 2 diabetes, cardiovascular disease and hypertension can be found in majority of the population worldwide.
This condition has lead us to find more and more diet nutritious foods that can save our bodies from diseases.
Food scientist and nutritionist are now trying more to find the relation between our diet and diseases.
Rice is a repeatedly discussed grain because its and important source of consumption for billions of peoples around the world.
People are started facing problems like obesity and diet related chronic diseases because of consuming refined flour and polished grains.
This has lead food scientist to study of a daily diets and foods.
Rice is now a part of our diet for millions of people around the world. It's mostly consumed in Asia.
Rice is a great source of protein and carbohydrates.
But there are two types of rice, Brown and White rice.
Each of them have their own nutritional content, benefits or harmful effects.
So let's compare these two to find the best rice for us.
Let's first talk about brand rice,
Brown Rice
Brown rice is unrefined, unprocessed rice, it has golden brown colour.
It contains more Vitamins, protein and minerals than white rice.
Brown rice is also a good source of dietary fibre, and contains more fibre than white rice.
Nutritional composition of Brown Rice
Now let's look at the nutritional composition of brown rice per 100grams
Protein 8.3 grams,
carbohydrates 76 grams,
fat 2.8 grams,
fibre 1 gram,
ash 1.5 grams,
energy 385 kcal,
riboflavin 0.14 mg,
Vitamin E 2.5 mg,
niacin 5.3 mg,
nicotinic acid 6.2 mg,
pantothenic acid 1.86 mg,
calcium 10-50 mg
Na 3.1-17.6 mg
K 120-340 mg
Fe 0.7-5.4 mg
Mn 1.3-4.2 mg
Zn 1.5-2.2 mg
P 0.17-0.43 mg
White Rice
White rice is made from brown rice, Then white rice passes through milling process which removes the germ and husk from the surface of the rice.
This process makes white rice white and shiny but removes fibre Minerals and vitamins from the surface of the white rice.
Nutritional composition of White Rice
Protein 7.1 grams,
Fat 0.5 grams,
Carbohydrate 78 grams,
Fibre 0.5 grams,
Ash 0.8 grams,
Energy 373 kcal,
Thiamine 0.06 mg,
Niacin 2.4 mg,
Vitamin E 0.30 mg,
Nicotinic acid 2.6 mg,
Pantothenic acid 0.77 mg,
Calcium 10-30 mg,
Riboflavin 0.66 mg,
Na 2.2 – 8.5 mg,
K 14-120 mg,
Iron 0.2 – 2.7 mg,
Mn 1.0 – 3.3 mg,
P 0.08 – 0.15 mg
Which is better?
In comparison of brand rice and white rice, brown rice should be more beneficial.
Because of its nutritional content, health benefits availability it becomes better than white rice.
Brown rice cannot give you harmful effects but polished and refined grain such as White Rice can result in obesity, high blood pressure for diabetic problems.
To ensure your let's look at the benefits of brown rice.
Health Benefits Of Brown Rice
Brown rice is a great source of dietary fibre, which keeps heart healthy, and also can reduce the risk of death
from any heart disease.
Studies have found that including brown rice and other grains in your diet can reduce the risk of heart
disease up to 22%.
Recent researches shows that people who consume brown rice weight less because of its nutritional content.
People also weight less because they remove white rice with brown rice which gives them more that content rather than fats and calories.
Brown rice is more affordable than white rice. White rice is polished and goes through a lot of work and machinery work which makes them more expensive.
on the other hand brown rise is unpolished and goes through almost no machinery which in the and make them more cheap and affordable.
Now let's discuss the harmful effects of white rice.
Harmful effects of White Rice
We all know that white rice is processed and white rice can spike blood sugar because it has hai glycemic index which can be result in in the diseases like type 2 diabetes.
Researches have shown that patients who ate white rice in the greatest amount had 27% more risk of developing diseases.
White rice can give you heart related problems to or it can result in obesity.
Bottom Line
Rice is easily available around us, but it's important to choose the right one.
White rice can give you type 2 diabetes but brown rice can help in prevention of heart diseases.
Brown rice contains many minerals and vitamins that are lost in white rice.
So be careful for what you choose,
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