White rice vs Brown rice: Which is best?

One of the many questions many want to be addressed concerning staple food is which type of rice is the best.

Rice is the most widely consumed staple food in the world and is most common in Asia.

It is delicious, nutritious and carby too, however, a great question remain as to which is the best type of rice. There are many different types of rice you may have come across.

First and most importantly, rice, in general, is rich in Carbohydrate, which is very important to the body to meet energy needs.

White Rice, Brown, Black and Red rice are some of the common different types of rice there are.

They are low in fat and a good source of protein. Among the reasons why this food is very common and widely eaten across the world is the fact that it is cheap and easy to cook.

Essential nutrients such as iron, magnesium and B vitamins are all found in rice, however, the level of it depends on the type.

Below are the 4 main types of rice and their nutritional value.

White rice

White rice has the husk, wheat layer and the germ evacuated. Because of this extraction, white rice contains less supplements than dark colored, dark or red assortments.

“White rice has the husk ‘cleaned’ off and, on the off chance that we take a gander at 100 grams of white rice, it has 6.3 grams of protein,” Austin said.

White rice comes in short-grain (for instance, Aborio), medium-grain (Japanese-style) and long-grain (Basmati, Jasmine and Doongara), and for each of these assortments, the glycemic file contrasts.

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“On the off chance that you pick a Basmati or Doongara rice, they are low GI, while a portion of the other white rices are higher in glycemic list,” Austin said.

“Aside from the Basmati and Doongara, white rice is quickly processed and on the off chance that you gorge on white rice, it can be an over-burden of starches.

“In any case, you don’t have a tendency to eat rice just without anyone else, you normally eat it in a supper. In the event that you keep it to be a quarter or 33% of the volume of your feast – and after that you have vegetables and protein – that implies the entire glycemic list changes.

“Take a gander at rice as a part of your supper, as opposed to simply alone.”

One motivation behind why white rice is viewed as mediocre compared to alternate sorts is because of its lower fiber content.

“White rice has almost no fiber in light of the fact that the outside husk is gone,” Austin said. “White rice likewise contains press yet not as much as the dark colored rice.”

Brown Rice

While white rice is processed to remove the wheat layer and germ, dark colored rice is entire grain rice with just the external frame expelled. Darker rice is chewier than white rice, has a more nutty flavor and is more nutritious.

Likewise with white rice, darker rice comes in long-grain, medium-grain and short-grain assortments.

“Regarding protein, from white to dark rice, darker rice sits in the center at around 7.2 grams for each 100 grams,” Austin revealed to HuffPost Australia.

“Darker rice is brilliant for magnesium, which individuals are frequently searching for. It’s likewise a decent wellspring of thiamine and iron, and it has a direct wellspring of zinc.

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“Since it has the outside husk in place, dark colored rice likewise has the upside of having a high fiber substance of 3.2 grams for each 100 grams.”

As far as glycemic file, darker rice discharges at a “medium” rate in the body, which means it will keep you more full for longer contrasted with white rice.

Black Rice

Dark rice is an alternate types of rice contrasted with darker and white. It has a particular nutty, hearty flavor and takes any longer to cook than white rice.

“While white rice has 6.3 grams of protein for each 100 grams, the dark rice has 9.1 grams of protein,” Austin said.

“Dark rice additionally has a lower glycemic file, so it implies on the off chance that you have diabetes it will be very great as it’s moderate discharging.

“Dark rice is additionally high in fiber, it has 4.7 grams for every 100 grams.”

Red rice

Red rice has a unique colour due to its anthocyanin content, which also provides a big boost of antioxidants. This particular rice is available both hulled or unhulled.

Per 100 grams, red rice has seven grams of protein and two grams of fibre.

Both red and black varieties contain higher amounts of nutrients compared to white rice, however they do come at a higher cost.

The question we all want to know is: which one is the healthiest?

“I would go for brown and black rice,” Austin told HuffPost Australia.

“You would get more fibre eating brown and black rice. Fibre helps us feel full for longer, and it’s also good for our bowels.”

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If you’re not a fan of brown or black rice, Austin recommends mixing white (everyone’s favourite) with the more nutritious varieties.

“I recommend mixing it up but going more for brown rice if you eat rice regularly and would like to feel fuller for longer,” Austin said.

“I peronsally do a bit of a mixture. I put in the brown rice first, as it takes a bit longer, and then add the white rice in half way through. This works great for children. You could do the same with black rice too.”

That doesn’t mean, however, that you can’t enjoy white rice — just have it less frequently.

“For some dishes white rice is lovely and fluffy, so go ahead and enjoy it sometimes. But at other times try to get in some brown rice and try some black rice,” Austin said.

“Brown rice is still economical and can be an easy way to increase your fibre intake, as well as your magnesium and B group vitamins.”

As for those microwavable rice cups and sachets?

“Part of me thinks it’s an extremely expensive way to buy something that is pretty easy to cook,” Austin said.

“However, in terms of ease and quickness, I would rather people use these than eat something that’s deep-fried.

“If it means it’s going to make it easier to make a quick, balanced meal with veggies and egg or fish, then go for it. But economically and environmentally it might be better to cook your own rice.”

Health eating!


This is an original Healthfoodsolution.com article. Feel free to leave comments and questions below this post.

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