Rice is one of the most consumed foods on the entire planet. This is nothing new, but equally, it is also nothing new that rice supports the main diet of more than half of the world’s population. It is true that every day there are more people who choose to include brown rice in their daily diet, but it is clear that the traditional cereal par excellence in our kitchen has always been white rice. Here then arises one of the biggest questions in terms of nutrition: White rice or brown rice, which should I choose? What are their main differences?
Most people immediately associate whole foods, in a general way, with one concept: losing weight. It is true that this type of food is usually incorporated into low-calorie diets or for weight loss, but the reality is that the main differences between white foods and whole grains do not lie in the calories that each one contains, as is mistakenly believed, but rather in other kinds of aspects. Below we explain them to you.
Main differences between white rice and brown rice
- To begin with, one of the fundamental differences between one kind of rice and another is that the whole grain is not subjected to any type of refinement or chemical process. For this reason, it presents a much darker appearance, since it continues to preserve the bran layer of the original grain. This is also the reason why this type of rice is a bit tougher and takes a little longer to cook.
- Exactly the same as when choosing between white or whole wheat bread, the caloric difference between both rices is practically negligible and even somewhat higher in the case of brown rice: 365 kcal/100 g of white versus 370 kcal/100 g of the integral The notable differences between the two rices lie in other nutritional values:
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Amount of minerals, vitamins and antioxidants
Brown rice provides a much higher amount of minerals than white rice, especially selenium and magnesium. The latter is an essential mineral in the creation of fatty acids. In addition, brown rice has a great contribution of vitamin B which facilitates digestion processes. All this without forgetting that it is a fundamental source of antioxidants and a food that contains the 12 basic amino acids for the body.
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Fiber amount
We can say that this is the main difference between the two: 1.3 g of fiber per 100 g in the case of white rice versus 3.5 g of fiber per 100 g in the case of brown rice. Fiber is a very important component that benefits intestinal and metabolic function. This is the reason why it is incorporated into most weight loss diets since, regardless of its caloric value, fiber provides a prolonged feeling of satiety.
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Glycemic index
Brown rice has a lower glycemic index, which means that our body digests and assimilates it more slowly and there are no sudden and high spikes in blood insulin levels. This last feature is key for athletes and diabetics.
Eating brown rice reduces the risk of diabetes
- Research from the Harvard School of Public Health (HSPH) found that eating five or more servings of white rice weekly carries an increased risk of type 2 diabetes. However, the same research found that two servings or more servings of brown rice weekly is associated with a lower risk of disease. The study concluded that if we simply replaced 50g of white rice on our plate (a little less than half a serving) with the same amount of brown rice, the risk of type 2 diabetes would be reduced by 16%.
- In conclusion, faced with the great dilemma of what type of rice to choose to maintain a varied and balanced diet, the answer is clear: integral rice directly favors our health and prevents the appearance of diseases.