Let's talk about rice nutrition facts: White or Brown, which is better?

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Let's talk about rice nutrition facts: White or Brown, which is better?

Rice is consumed worldwide thanks to its nutritional properties and versatility to prepare delicious dishes such as traditional Chinese rice, rice puddings, rice pancakes, Risotto, and more. It is part of the diet of millions around the world today.

Different types

For those who are not cooking experts, in the world, it can be said there are five types of rice: white, brown, red, blue, and black (also known as forbidden rice because it could only be eaten by the emperors in ancient China).

Each of these types of rice has different nutritional values and the two most widely accepted and popular are the brown and white ones.

However, a long time debate has settled about which of those is better. In this post you will learn about these two types of rice, the use given to each of them and how one differs from the other in terms of composition, nutritional values, and use.


White rice vs Brown rice

Before explaining the difference between both types of rice, it is necessary to know some information: rice is made up of germ, bran, and husk and all kinds of white rice are brown at its beginning.

Both white and brown rice provide high levels of carbohydrates to the required daily intake (about 16 g on average).

However, white rice is processed. In this process, the germ, bran, and husk are removed to increase its durability and prevent it from going rancid, leaving only the endosperm and, so part of its nutrients are removed. That is why usually white rice is enriched with vitamins and nutrients to make it more marketable. This process is what makes the main differences between the two arise.

One perfect example of a processed rice is Enriched Extra Long Grain White Rice | Carolina® Rice, a long grain white rice very recommended for making your favorite meals.

Below you’ll see some positive aspects of each one of them.

Characteristics of white rice

Enriched white rice has a high folate content. One cup of white rice contains about 200 micrograms of folate, which is equivalent to half the daily dose a person needs. The creation of DNA in cells needs this component, which also aids in cell division. It is an essential nutrient for pregnant women.

White rice, including worldwide known Jasmine and Arborio types, has a greater market share than brown rice. It lends itself very well to all kinds of dishes: Cajun food, Asian food, risottos, etc., which is not the case with brown rice.

White rice can be an excellent choice to accompany almost all your meals, but make sure the fiber and protein come from other foods.


Characteristics of brown rice

Brown rice is a cereal in itself that includes germ, bran, and endosperm when processed to market.

Brown rice, since it undergoes less processing than white type, becomes the healthiest alternative. Its glycemic index (GI) is lower than white rice, so it is suitable to be consumed by people suffering from type II diabetes since it does not contribute to the increase of glycemia. In addition, it has more nutrients and fiber than white rice.

Due to its high fiber content, this rice produces a high satiety sensation, much more than white rice.

It has a higher manganese content than white rice, which is a nutrient necessary for energy absorption and serves as an antioxidant.

The selenium content in brown rice aids in the production of hormones in the thyroid gland, provides antioxidant protection and works with vitamin E to protect cells from cancer.

A ½ cup of brown rice provides 11% of the body's daily intake of magnesium.

Magnesium is necessary for good blood clotting, muscle contraction, cell production, and bone development.

Last, but not least, brown rice helps to reduce cholesterol levels and the consequent risk of heart diseases.

Conclusions

It has been stated that brown rice has more nutrients than white rice, however, and thanks to its versatility, white rice could perhaps be the rice of choice if you want to prepare a variety of dishes.

If you do not know how to choose which type of rice to consume, consult your nutritionist and according to your glycemic levels and nutritional requirements, the expert will give you the best recommendation.