Brown Rice Vs. White Rice: Which Is Better?

Brown rice vs. White rice: Which is better?
Rice is considered a staple diet all over the world. With over billions of people consuming it daily, the question remains which is better out of these two?
We all know or must have heard that brown rice is healthier as compared to white rice. Now, let us read about it in detail as to how brown rice is healthier?
But before that, let us clarify the physical difference between these two rice.
Physical appearance:
1. White rice: It as the name says is white in colour. This type of rice goes under heavy refining removing bran and most of its germ content. This processing reduces the fibre contents and many other nutrients. It then goes under further refining taking away the last layer of germ known
They both have low fats and both of them have 4.5 grams of proteins in a cup size amount.
- Minerals and Vitamins
Even though brown rice has more of vitamins and minerals than white rice due to the fact that white rice is a processed grain. But some varieties of white rice are packed with some minerals and vitamins as manufacturers add them to the rice while it gets processed. White rice is a good source for folic acid. And, both of these rice are good in B Vitamins and small quantities of zinc and iron.
- Glycemic Index
Glycemic Index of brown rice is low as compared to white rice. It was reported that brown rice has an average glycemic index of 50 whereas white rice has an average glycemic index of 89. Having high glycemic index results in quick fluctuations in blood sugar levels from high to low. Therefore, brown rice is clearly a better option for maintain blood sugar level.

Benefits of brown rice:
1. It is rich in Selenium
It is very high in selenium which is an important mineral that is known for its properties of reducing the chances of developing a few types of cancer along with heart disease, inflammatory situations as well as
4. It aids in losing weight
It is rich in fibre which is good for your bowel movements. It keeps the bowel function going in such a way that leads to weight loss and good metabolism. It also has the ability to make you feel full when you take small portions of it.
5. It is enriched with antioxidants
When people think of antioxidants, they immediately think of green tea, berries, fruits, and vegetables. Little do they know that brown rice is at par with them. It is filled with antioxidants.
6. It is very high in fibre
Because of its high fibre content, it helps in reducing the chances of colon cancer. These fibres attach themselves to the cancer resulting cells and other toxins and eliminate them from the body. It also being high in fibre balances your digestion function, helps in relieving constipation, and aids in proper bowel movements.
7. It also helps in slow- release sugar
Unlike white rice, brown rice helps in stabilizing the blood sugar levels in your body by slowing releasing the sugar in a sustained manner. Therefore, it becomes a better choice for diabetic patients. Eating brown rice on regular periods also lowers the chances of developing Type 2 Diabetes by up to 9-11