Saturday, February 18, 2017

white rice vs brown rice

One of the major source of carbohydrate is rice, consumed all over the world and mainly in Asian countries, it serves as a staple food. Rice comes in different size, shapes and aroma. Different type rice are the 1. polished  rice, 2. boiled rice, 3. ponni boiled rice, 4. basmati rice, 5. sticky rice etc. But all these rice fall in one category that is White rice, one more type of rice that is widely recognized as a healthier option is the Brown rice.
So lets know more about White and Brown rice.

White rice
White rice produced through a refining process thus it is stripped of nutrients, still provides us with many nutrients, with high content of carbohydrate and low in fiber.
Carbohydrates are known as the quickest source of energy, thus white rice provide us with plenty of energy. 
White rice contains amino acids which promotes muscle growth.
White rice also contains mild amount of manganese, thiamine, low sodium which helps boost the immune system and protect from diseases.
BUT
The glycemic index and carbohydrate content of white rice are really high. Thus it can be insulin resistant and glucose level spikes as it rapidly breaks down into sugar in our body, resulting in increased risk of diabetes.

White rice can be stored easily for much longer time. Easy to cook as well as digest.

Brown rice
Brown rice are not the refined rice or they are unprocessed as it has the side hull and bran, the side hulls and  brans provide important nutrients. It is a whole grain and high in fiber, thus offers more health benefits.
Brown rice  is gluten free, rich in selenium and manganese. Rich in iron which helps in carrying oxygen to blood cells. Boosts metabolism and stabilizes blood sugar level.
Brown rice is rich in naturally occuring oils which helps to lower bad cholesterol.
Brown rice is also famous as a weight loss diet due its high fiber content.
BUT
The cooking time of brown rice is more than white rice and is difficult to digest. It is a whole grain so it may lack few minerals and other valuable food nutrients that are necessary for the body. 

Hence both white and brown rice are healthy in there own way, but the brown rice is considered to be the healthiest one. 

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