Rice is a classic food for athletes and normal people alike, but white and brown rice have their own advantages and disadvantages. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this.
The Health Differences
Brown rice is essentially what almost all forms of white rice looks like before it has been put through a refining process. To process rice into the sparkling white pieces we buy in stores, first the out-side hull and bran is removed. This makes rice lighter and faster to cook.
Rice that has been stripped of its natural wholeness has been stripped of its fiber, proteins, thiamine, calcium, magnesium and potassium. It is commonly known how important fiber is for digestive health and maintaining a healthy weight.
Brown rice is the whole rice grain with just the first outer layer (husk or hull) removed through milling. It retains its fiber and germ which contains vital nutrients.
White rice is brown rice that has been milled to remove the bran and much of the germ, reducing fiber and nutrient content. The grain is further polished to take away the remaining layer of germ (called the aleurone layer) which contains essential oils. These oils are what oxidize and go rancid, so removing them makes white rice keep longer.
So why is brown rice a better choice than white rice?
– Brown Rice is Rich in Selenium
– Brown Rice is Very High in Manganese
– Brown Rice Holds Naturally Occurring Oils
– Brown Rice Promotes Weight Loss
– Brown Rice is a Whole Grain
– Brown Rice is an Antioxidant
– Brown Rice is Very High in Fiber
– Brown Rice is a Slow-Release Sugar
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