White vs brown rice: Which one is better?

Rice is an important part of desi diets. The grain is a part of almost all meals and you will find its presence on almost every occasion, weddings to dinners and even funerals. Speaking of its variety, it is available in several colours, shapes and sizes. These include white, brown, basmati and jasmine rice among others. In the recent past, however, there has been a constant debate about which one is the healthier choice and should be consumed. With many people adopting a healthier lifestyle now, brown rice has become the rage these days. Compiled from Pinkvilla, here is the truth about whether the ‘diet’ alternative is really the best option or not.

Know the difference
As mentioned, white rice is what is consumed by many. For the unversed, it is refined and processed, and high on carbs. It is milled in almost all cases which is why the bran and germ layer is not present anymore. The rice is left with endosperm which has fewer nutrients. And of course, the processing makes the rice less nutritional. Hence, white rice is the source of empty calories.

Speaking of brown rice, it has bran, germ and endosperm and it is full of dietary fibre, antioxidants, phytic acid, minerals, vitamins and polyphenols among others. The presence of soluble fibre makes the digestion slower and keeps the gut healthy. Brown rice is recommended not because it aids in weight loss but the sugar absorption is slower in the blood and it does not allow the accumulation of fat. However, brown rice has some anti-nutrients that can reduce the body's ability to absorb some nutrients. Phytic acid and arsenic among others are present in the same which can contribute to nutrient deficiencies.

Bottom-line

If you are suffering from or are at a higher risk of diabetes and cardiovascular diseases, then you can include a small serving of brown rice in your diet and lower the intake of white rice. But make sure you do not overeat either of them.

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