Is brown rice better than white rice?

Rice is a common food in many parts of the world and is consumed daily in Vietnam. The main source of rice used today is white rice that has been thoroughly milled, with the husk and outer bran layers removed.

Brown rice, also known as unpolished rice, is rice that has had its husk removed but not its bran. Brown rice is considered more nutritious than polished white rice in terms of components such as protein, lipids, minerals, and some B vitamins, vitamin E, and potassium.

In addition, brown rice contains many bioactive compounds, with phenolic compounds being the main bioactive compounds, and also contains γ-oryzanol and GABA…

Studies show that soaking brown rice in water before cooking significantly increases the content of tocopherols, tocotrienols, and γ-oryzanols compared to unsoaked brown rice. These compounds all have proven antioxidant activity in vitro and in experiments.

The main nutritional differences between brown rice and white rice.

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

Here are some key differences between white rice and brown rice. The exact nutritional information will vary depending on the rice producer.

Fiber

Brown rice typically contains more fiber than white rice. It usually provides 1 to 3 grams more fiber than an equivalent amount of white rice.

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

Generally, 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 an essential mineral 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 essential 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 approximately 11 percent of your recommended daily intake of magnesium.

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

The recommended daily intake of this important nutrient varies by gender and age. Pregnant or breastfeeding women typically 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 serving of 1 cup can contain 195 to 222 micrograms of folate, or about half of your daily recommended intake.

Folate helps your body create DNA and other genetic material. It also supports cell division. While 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

Whole grains and cereals like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme needed to break down phytic acid, while others, such as 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 content due to processing.

Some studies also suggest that phytic acid has health benefits such as antioxidant activity, anti-cancer properties, and kidney stone prevention, so it's not necessarily something to avoid completely. Research is ongoing to clarify this link.

Can people with diabetes eat rice?

Both white rice and brown rice can have a high glycemic index (GI). The GI score of a food indicates its impact on blood sugar levels. It's based on how slowly or quickly a particular food can raise your blood sugar.

White rice has a glycemic index (GI) of 72, so it is absorbed quickly into your bloodstream. 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 compared to other whole grains.

According to Dr. Nguyen Trong Hung, from the National Institute of Nutrition (Ministry of Health), brown rice contains fiber and vitamins that are not lost during the milling process, but the quantity consumed must be appropriate. Diabetic patients who normally eat one bowl of white rice should replace it with one bowl of brown rice; not one bowl of white rice, but two bowls of brown rice.

"Brown rice is chewier and harder to eat, so many people find it difficult to adhere to a diet, and not everyone likes to eat it. In fact, we can adjust our eating habits, the quantity we eat, and balance many foods to regulate blood sugar, and it's not necessary to eat only brown rice," said Dr. Hung.

Thus, both white rice and brown rice are high in starch, but brown rice contains more fiber, nutrients, and antioxidants. When eating white rice, you should add legumes and vegetables to ensure you are having a balanced meal.

That being 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's nothing wrong with including white rice as part of a balanced diet.