What is more beneficial ? White rice or brown rice!!

Rice is an important part of the diet for so many people around the world. It serves as a staple food for many people especially those living in Asia. The two main types of rice are white rice and brown rice. Both types come from the same grain, but white rice goes through more steps to refine it during processing. Brown rice is a type of whole grain. There is some nutritional difference between white rice and brown rice. Brown rice contains more protein, fibre, and carbohydrates than white rice.



Nutrition facts:-
According to the United States Department of Agriculture National, a cup of medium grain, cooked, enriched white rice weighing 186 grams (g) provides:
  • 242 kilocalories (kcal)
  • 4.43 g of protein
  • 0.39 g of fat
  • 53.2 g of carbohydrate
  • 0.56 g of fibre
Rice also contains a wide range of vitamins and minerals, including folate. Enriched rice contains more nutrients than unenriched rice. A cup of cooked, long-grain brown rice weighing 202 g provides:
  • 248 kcal
  • 5.54 g of protein
  • 1.96 g of fat
  • 51.7 g of carbohydrate
  • 3.23 g of fibre
 It also contains folate, iron, and other vitamins and minerals.

Brown rice Vs White rice

Brown rice has a big advantage over white rice when it comes to nutrient content. Brown rice has more fibre and antioxidants, as well as a lot more important vitamins and minerals. White rice is mostly a source of "empty" calories and carbs with very few essential nutrients. Though white rice is more processed, it is not necessarily bad. White rice has low fibre content which may help with digestive issues, so it can be consumed by those suffering from gut conditions like diarrhoea. It also can be a better choice for those with kidney diseases. In the US and many other countries, white rice is typically enriched with additional nutrients, including iron and vitamins B like folic acid, niacin, thiamine and more.

Health benefits 

 Brown rice contains lignans, a plant compound that can help protect against heart diseases. Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries. Due to their antioxidant level, whole
grains like brown rice can help to prevent chronic diseases like heart diseases, cancer and type 2 diabetes. On the other hand, high consumption of white rice has been linked to an
increased risk of diabetes. This may be due to its high glycemic index(GI), which measure
how quickly a food increased blood sugar.





Eating white rice have an adverse effect on blood sugar balance and should be avoided by
people with diabetes. Brown rice has a GI of 55 and white rice has a GI of 89. As a result, carbs in white rice are turned into blood sugar more rapidly than those in brown
rice. Eating Brown rice help to reduce weight, body mass index(BMI). Brown rice is high in
magnesium and fibre, both of which help control blood sugar levels. So, brown rice is the best choice in terms of nutritional quality and health benefits. In general, brown rice has a higher amount of vitamins and minerals than white rice. However, enriched white rice is higher in iron and folate.

Summary:-
Overall, brown rice is a more healthful choice than white rice, although white rice may be a better choice in some circumstances. Some types of rice suit a rice dish better than others. Rice desserts, paella and sticky rice, for example, maybe only successful only with white rice varieties. When buying white rice, it is best to choose enriched rice. This ensures that it has a high nutritional value.

Brown rice is a good option for people who want to add whole grain in their diet but who wish to add fibre gradually. Adding high fibre foods to the diet too quickly can lead to bloating, constipation, and other forms of abdominal discomfort. Brown rice can be difficult to digest, because of the amount of fibre, phosphorus and potassium it contains, brown rice isn't recommended for people with gut issues and kidney disease.

No doubt brown rice is the best choice in terms of nutritional quality and health benefits. Either types of rice can be part of a healthy diet and there is nothing wrong with some white rice every now and then.


https://www.blogger.com/blogger.g?blogID=4153048986872154863#editor/target=post;postID=410306088902960041;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=3;src=postname




https://www.healthline.com/nutrition/brown-vs-white-ricehttps://www.medicalnewstoday.com/articles/319797.php

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