Brown Rice vs White Rice. Despite the fact that rice is a staple food and a versatile item found in virtually every family cupboard, there is still a controversy about whether or not it is healthy. Although we’ve been told that whole grains are usually the best option, white rice has been enjoyed by societies all across the world for generations, so how bad can it truly be? Here’s all you need to know about the brown rice vs. white rice argument.
Brown Rice vs White Rice
The bran, germ, and endosperm are three essential components of all entire grains, including rice. The bran is the edible kernel’s outer skin, which contains antioxidants, B vitamins, and fibre; the germ contains B vitamins, some protein, and minerals, as well as growth stimulants; and the endosperm is made up largely of starchy carbs, proteins, and minor amounts of vitamins and minerals.
Differences in Nutrition
Brown rice may appear to be the superior choice because it contains nutrient-dense bran and germ, but it’s not that simple. In truth, both types of rice have nutritional advantages, so let’s compare brown rice vs. white rice.
NUTRIENTS
Brown rice provides more vitamins and minerals than white rice since it contains nutrient-dense bran and germ. Brown rice has 790 per cent more thiamine, 540 per cent more niacin, 225 per cent more magnesium, and higher quantities of riboflavin, folate, manganese, iron, and zinc than white rice.
ANTI-NUTRIENTS
While brown rice has a higher concentration of vitamins and minerals, the bran and germ on the whole grain can cause some problems. Brown rice contains plant compounds called phytates, sometimes known as anti-nutrients, which are present to help safeguard the grain until it is time to germinate since the bran is a protective coating for the grain. Unfortunately, anti-nutrients like phytic acid make it difficult for human bodies to digest and absorb many of the minerals found in brown rice. Phytates can bind to minerals like zinc, magnesium, and calcium, preventing them from being absorbed by the body.
Calories
A cup of long-grain brown rice has 248 calories, while a cup of long-grain white rice has 205 calories. Although the difference in calories is minor. It is due in major part to the fact that bran contains some fat, which is a high-calorie source. As well as increased protein.
