Contents:
- Medical Video: White vs. Brown Rice: What is Healthier?
- Among the three, which is the healthiest?
- Fiber content
- Glycemic index value
- Gluten intolerance
- Vitamin and mineral levels
- So, should you eat wheat or brown rice to be healthy?
- Instead of choosing dizziness, it's better to adjust the portion
Medical Video: White vs. Brown Rice: What is Healthier?
Rice is the staple food of Indonesians in general, especially the type of white rice. However, many assumptions say that white rice is not good for health. Therefore, white rice should be replaced with wheat or brown rice. Both of these food ingredients are considered healthier which should be a substitute for rice. So, is it true that eating brown rice or wanting to be healthy should replace staple foods that are usually eaten everyday?
Among the three, which is the healthiest?
White rice, brown rice, wheat, all three are sources of carbohydrates that the body needs. All three contain fat, and protein, with varying levels.
But all three of them have their respective plus and minus values. Because there is no food that contains the most perfect nutritional value. Every food has its own advantages.
Fiber content
For example, if you need food with the highest fiber value, whole wheat can be the choice. 100 grams of whole wheat contains as much as 10.7 grams of fiber. While in 100 grams of red and white rice only contains 0.3 and 0.2 grams.
However, if all you need is high-energy food, white rice can be the right choice.
Glycemic index value
Well, if you have a history of diabetes and want a low glycemic index, brown rice can be an option. When compared, white rice and wheat have a high glycemic index value rather than brown rice.
Gluten intolerance
If you experience gluten intolerance, of course rice is safer, both eating brown rice and rice and white can be your choice, not wheat.
Vitamin and mineral levels
When talking about vitamins, all three have vitamins that are not much different in number, rice and wheat groups both contain vitamin B, and only have vitamin E in limited quantities.
Likewise with mineral levels, these three foods both contain calcium, magnesium, phosphorus, and zinc.
So, should you eat wheat or brown rice to be healthy?
The answer is certainly no. This all depends on the needs of each. Choosing either is not wrong, this is according to each condition. All three are carbohydrate sources that have different nutritional advantages.
You don't need to force yourself to eat wheat if you are not used to it every day. Maybe you can make wheat as a distraction. Because it's useless if you force to eat brown rice or wheat every day but you don't like it. It's just torturing yourself and making a meal schedule a schedule that you hate the most.
Everyone has different eating habits. So, if you are familiar with a food, you may feel disturbed if it changes. Especially with foods that you don't normally consume.
You can also adjust withthe budget that you have. Of course, the price of each carbohydrate source is different. For example, wheat is healthy and nutritious, but the price is quite expensive compared to the two 'competitors'.
Instead of choosing dizziness, it's better to adjust the portion
Whatever the source of carbohydrates, the most important thing is how much you consume. If you want to eat it alternately it is fine.
Reported in the Indonesian Ministry of Health's Balanced Nutrition Guidelines, it is recommended to consume 3-4 servings of carbohydrate-based foods a day.
If it is likened to one meal or one plate, the recommended portion to consume carbohydrate sources is about 30 percent to fill your plate. This dose is the same as the amount of vegetables that must also be fulfilled as much as carbohydrates.
In addition to the portion, balanced nutrition guidelines also invite more varied meals. There are many sources of carbohydrates that you can eat. You don't have to always eat brown rice or eat wheat, there are still many other sources.
