Rice is actually the seed of a grass species called Oryza Sativa or Oryza Glaberrima. It is a cereal grain and it’s the most widely consumed staple food for a large part of the world’s human population, particularly in Asia.
White is the particular color for unhealthy and refined food, but often this unhealthy white food has a healthy brown counterpart, for example, white sugar and brown sugar, white flour and whole flour etc.
For most foods, it may be true that the white version is unhealthier than the brown version, but rice seems to be one of the only exceptions.
WHITE RICE VS BROWN RICE
The common conception about rice is that white rice is bad for you and brown rice is good for you. Here, we’re going to present you several things about white and several things about brown rice.
WHITE RICE AND BLOOD SUGAR
People who are trying to be healthy often avoid white rice. They assume that it will increase your blood sugar if you eat it. This is a misconception and is mainly due because of the fact that other white carbohydrate foods, such as white bread, have such as high glycemic index.
In rice’s case, it is not the color of the rice that determines its blood sugar-raising properties, but the type of rice. For example, basmati rice has an incredibly low glycemic index regardless of whether it is brown or white.
A study published in the International Journal of Food Sciences and Nutrition found that brown basmati rice actually raised blood glucose levels more than white basmati rice.
The researchers of this study fed 14 healthy participants 11 different types of rice and there were white basmati rice and brown basmati rice among them. The researchers then measured each participant’s blood glucose levels to determine which type of rice belonged in the low glycemic index category (meaning they didn’t raise blood sugar) or the medium-high glycemic index category (meaning they did raise blood sugar).
The researchers discovered that white basmati rice belonged in the low glycemic index category while brown basmati rice belonged in the medium-high glycemic index category. According to this, the color of rice alone does not determine whether or not it will spike your blood sugar.
BROWN RICE AND PHYTATES
Brown rice isn’t bad for you, but there are a lot of reasons for you to choose white rice over it. One of them is that it tastes better. Brown rice also contains more phytates than white rice.
Phytates, otherwise known as phytic acid, is often referred an “anti-nutrient” because it blocks the absorption of several health-beneficial minerals found in rice. These include iron, zinc and calcium.
Most of the time this blockage of minerals does not pose a serious threat to your health, but it has been reported that eating high-phytate foods throughout the day can lead to a mineral deficiency and many of the unpleasant symptoms that accompany it.
According to many people, brown rice is healthier than white because it contains more vitamins and nutrients. But, it also blocks your body from absorbing these nutrients pretty, so that point becomes pretty obsolete.
In most cases, there are benefits and disadvantages to both.