White Rice VS Brown Rice: What is the difference and which one you should eat?

Rice, as we know is the staple food in India and in many Asian nations. The grain is part of almost all the meals and there are endless preparations that many of us devour. Actually, it is so much widely used that you will find its presence or its preparation in almost every occasion including pious ones too. If you are partying then one of the items on the food list is most probably pulao or biryani, if you not well then you know what comes to our rescue that is curd rice or khichdi. Speaking of variety, again there is no dearth in that as they are available in many colours, shapes and sizes. There is basmati, white rice, red, black and jasmine among others. Mostly, in India, we eat white rice and pair it with dal, curries and sabzi. 

However, of late, there is a constant debate on which rice is healthier and which one should consume often. With many taking healthier routes, if you are also one of them you may have read tons of articles telling how you should switch to brown rice and not eat white rice. If you want to know which is better, healthier and what exactly is the difference between the two then read on.

White rice vs Brown rice: Know the difference

As mentioned, white rice is what is consumed by many. For the unversed, this type of rice is refined and processed one and it's high on carbs and high on glycemic index too. It is milled and that's why the bran and germ layer is not present and the same is nutritional. So, the rice is left with endosperm which has fewer nutrients. And of course, the processing again makes the rice less nutritional. So, basically white rice is the source of empty calories. However, some companies make the rice go through the enrichment process thus adding iron, calcium and folate among others.

Speaking of brown rice, it has bran, germ and endosperm and it is full of dietary fiber, antioxidants, phytic acid, minerals, vitamins and polyphenols among others. The presence of soluble fiber in them makes the digestion slower and keeps your gut healthy. They are comparatively low glycemic index levels as well.

Brown rice is recommended as the sugar absorption is slower in blood and the best part is that it doesn't allow the accumulation of fat as well. However, brown rice has some antinutrients- plant compounds that can reduce your body's ability to absorb some nutrients. Phytic acid and Arsenic among others are present in the same which can contribute to nutrient deficiencies. 

If you are suffering or at a higher risk of getting diabetes and cardiovascular disease then you can include small serving of brown rice in your diet and lower the intake of white rice. Make sure you do not overeat both these types of rice.

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