By Shireen Jamooji
For years the debate has been raging about whether brown rice is actually healthier than white rice. Here are a few facts that will help you judge and make the best decision for your lifestyle.
Brown rice contains the bran and germ layers, making it higher in fibre, vitamins, and minerals compared to white rice, which is stripped of these nutritious components during processing.
The fibre content in brown rice aids digestion, promotes regular bowel movements, and helps maintain a healthy gut, whereas white rice may lead to constipation due to its lower fibre content.
Brown rice has a lower glycemic index, causing a slower rise in blood sugar levels compared to white rice, making it a better option for individuals with diabetes or those aiming to manage blood sugar levels.
The high fibre content in brown rice can contribute to increased satiety, helping control appetite and potentially aiding in weight management, while the lower fibre content in white rice may not provide the same level of fullness.
The minimal processing of brown rice preserves more of its natural nutrients, including B vitamins, magnesium, and iron, which are often removed or reduced in white rice during processing.
Brown rice contains beneficial compounds like lignans and magnesium, which have been associated with a reduced risk of heart disease, while consuming white rice in excess may contribute to an increased risk of heart disease.
Brown rice contains higher levels of antioxidants, such as phenolic compounds, which help protect cells from damage caused by free radicals. These can be less in white rice due to the removal of the bran and germ layers.