Is brown rice better than white rice?

Rice is a popular food in many places around the world, used daily in Vietnam. The main source of rice used today is white rice that has been thoroughly milled, removing the husk and bran layers on the outside.

Brown rice, also known as striped rice, is newly milled rice that has not had its husk removed. Brown rice is considered to be more nutritious than well-milled white rice in terms of protein, lipids, minerals, and some B vitamins, vitamin E, and potassium.

In addition, brown rice also contains many bioactive compounds, phenolic compounds are the main bioactive compounds, and also contains γ-oryzanol and GABA...

Research has shown that soaking brown rice in water before cooking significantly increases the content of tocopherols, tocotrienols, and γ-oryzanol compared to unsoaked brown rice. These compounds all have antioxidant activities that have been demonstrated in vitro and in vivo.

The main nutritional differences between brown rice and white rice

According toHealthlineBoth white rice and brown rice are high in carbohydrates. Brown rice is a whole grain. It contains more nutrients overall. Whole grain foods can help lower cholesterol and reduce the risk of stroke, heart disease, and type 2 diabetes.

Here are some of the key differences between white rice and brown rice. The exact nutritional composition will vary depending on the rice manufacturer.

Fiber

Brown rice is generally higher in fiber than white rice. It typically provides 1 to 3 grams more fiber than an equivalent amount of white rice.

Although fiber is best known for relieving constipation, it also has a number of other health benefits. It can help you feel full faster, which can aid in weight control, lower your cholesterol levels, control blood sugar, reduce your risk of diabetes, reduce your risk of heart disease, and feed your gut bacteria.

Typically, men under 50 need 38g of fiber per day, and men 51 and older need 30g. Women under 50 typically need 25g per day, and women 51 and older need 21g.

Manganese

Manganese is a mineral needed for energy production and antioxidant function. Brown rice is an excellent source of this nutrient, while white rice is not.

Selen

Brown rice is a good source of selenium, which plays an integral role in thyroid hormone production, antioxidant protection, and immune function. Selenium also works with vitamin E to protect cells from cancer.

Magnesium

Unlike white rice, brown rice is often a good source of magnesium. An average serving of cooked brown rice, about 1/2 cup, can provide about 11 percent of your daily recommended intake of magnesium.

Magnesium is needed for many important functions, including blood clotting, muscle contraction, cell production, and bone development.

The recommended daily intake of this important nutrient is determined by gender and age. Women who are pregnant or breastfeeding often require higher daily intakes. The average adult needs between 270 and 400 mg per day.

Folate

Nutrient-rich white rice is a good source of folate. An average 1-cup serving can contain 195 to 222 micrograms of folate, or about half your daily recommended intake.

Folate helps your body make DNA and other genetic material. It also aids in cell division. Although folate is an essential nutrient for everyone, it is especially important for women who are pregnant or planning to become pregnant.

The recommended daily value for most adults is around 400mcg. Pregnant women should consume 600mcg and breastfeeding women should consume 500mcg.

Risk

Nuts and whole grains like brown rice also contain phytic acid, a substance that can bind to minerals like calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme needed to break down phytic acid, while others, like oats, brown rice, and legumes, do not.

Because humans do not produce phytase, soaking, fermenting, or sprouting these foods can improve mineral absorption by reducing their phytic acid levels. White rice has lower phytic acid levels due to processing.

Some studies have also shown that phytic acid has health benefits such as antioxidant activity, cancer prevention, and kidney stone prevention, so it is not necessary to avoid it completely. Research is ongoing to clarify this link.

Can diabetics eat rice?

Both white and brown rice can have a high glycemic index (GI). A food's GI score represents its impact on blood sugar. It's based on how slowly or quickly a given food raises your blood sugar.

White rice has a GI of 72, so it is absorbed into your bloodstream quickly. Brown rice has a GI of 50. Although brown rice affects your blood sugar more slowly, it can still have a noticeable impact due to its lower fiber content than other whole grains.

Dr. Nguyen Trong Hung, National Institute of Nutrition (Ministry of Health), said that brown rice has fiber and vitamins that are not lost during the milling process, but the amount must be eaten correctly. People with diabetes normally eat 1 bowl of white rice, then replace it with 1 bowl of brown rice, not 1 bowl of white rice but 2 bowls of brown rice.

"Brown rice is tougher and harder to eat, so many people find it difficult to follow, not everyone likes to eat it. In fact, we can adjust the way we eat, the amount we eat, and balance many foods to regulate blood sugar, without necessarily having to eat brown rice," said Dr. Hung.

So, both white rice and brown rice are high in carbs, but brown rice is higher in fiber, nutrients, and antioxidants. When eating white rice, you should add beans and vegetables to ensure you have a balanced meal.

That said, both types of rice can be part of a healthy diet, as evidenced by the long history of white rice in the traditional cuisines of many cultures. Brown rice may have a more favorable nutritional profile, but there is nothing wrong with consuming white rice as part of a balanced diet./.