Contents:
- Medical Video: 🍬 Why White Rice Is Better Than Brown Rice - Blood Sugar & Weight Loss - by Dr Sam Robbins
- Is it true that the nutritional content of brown rice is better?
- 1. Higher fiber
- 2. More vitamins
- 3. The mineral is richer
- 4. The glycemic index is lower, good for controlling blood sugar
- 5. Less calories, effectively losing weight
Medical Video: 🍬 Why White Rice Is Better Than Brown Rice - Blood Sugar & Weight Loss - by Dr Sam Robbins
When people eat brown rice, you will definitely guess if they are dieting. Red rice is often claimed to help reduce weight. What makes brown rice always believed to be better than white rice?
Is it true that the nutritional content of brown rice is better?
Red rice is often used as an alternative staple food besides white rice. Even red rice is the main intake for those who are dieting or living a healthy lifestyle.
Do you know what are the differences between brown rice and white rice in terms of nutritional content? This is the answer.
1. Higher fiber
Brown rice is considered to be one of the most nutritious types of rice, because the production process is without skin disposal. One glass of brown rice contains 218 calories, 4.5 grams of protein, 1.8 grams of fat, 3.5 grams of fiber, and 45.8 grams of carbohydrates.
Whereas with the same portion, white rice contains 242 calories, 4.4 grams of protein, 0.4 grams of fat, 53.2 grams of carbohydrates, and 0.6 grams of fiber. Brown rice has a higher fiber content with lower calories compared to white rice.
2. More vitamins
Brown rice is a good source of thiamine, niacin and vitamin B6. One serving of brown rice contains 0.2 mg of thiamine, 2.6 mg of niacin, and 0.3 mg of vitamin B6.
Some white rice sold on the market now adds B vitamins which are generally lost during processing. Vitamin B is important for maintaining healthy skin and hair.
3. The mineral is richer
Each serving of brown rice can provide 86 mg of magnesium (22% of recommended daily intake) and 150 mg of phosphorus (15% of recommended daily intake).
While white rice ‘only’ contributes 24 mg of magnesium and 69 mg of phosphorus. Magnesium is important for maintaining the function of immunity, heart and nerves.
While phosphorus is needed to maintain healthy functioning of the kidneys, bones and teeth.
4. The glycemic index is lower, good for controlling blood sugar
According to a journal published in the International Journal of Food Science and Nutrition in 2006, those who ate brown rice had lower blood sugar levels after eating compared to white rice.
Why? This is because the glycemic index of brown rice is lower (55) when compared to white rice (86). This is due to the higher fiber content, polyphenols and phytic acid in brown rice.
The glycemic index is the ability of a food to increase blood sugar levels. A low glycemic index indicates these foods are healthier and safer for diabetics to consume.
By replacing your white rice consumption with brown rice, according to a study published in Archives of Internal Medicine in 2011, the risk of your diabetes can decrease.
5. Less calories, effectively losing weight
Replacing the white rice you normally consume with brown rice can help you lose weight, because it contributes fewer calories.
In addition, brown rice has a higher fiber content so that it can make you full faster and not overeat.
However, eating red rice cooked from rice every day will not necessarily make you slim. Because in losing weight, you need to consume fewer calories and burn more calories through exercise.
