Rice is a seed of the grass species known as Oryz sativa, which has been throughout centuries, largely consumed in Asian countries as well as all over the world. It can be found in two colors, brown and white, and we are going to explain the difference between the two.
Many people believe that brown rice is better for your health, and we have dedicated this article to explaining the pros and cons of both types.
White Rice and Blood Sugar
As a result of the rumors that it raises blood sugar levels, people are avoiding white rice more and more and they are switching to brown rice. However, it is important to note that this is true for the type of rise, and not its color. For example, basmati rice has a very low glycemic rice according to recently published studies.
The study was conducted on 14 participants who ate 11 different types of rice, including the brown basmati rice. In order to find out what type of rice belongs to what category, the scientists previously continuously measured the blood sugar levels of the subjects. When the results came in, it was clear that the brown basmati rice was in the medium-to-high glycemic index, and the white basmati rice had low glycemic index. So based on this information, it is safe to assume that the color of rice does not mean that the rice is going to spike up your glucose levels.
Brown Rice and Phytates
One of the many reasons why white rice is far better for your health than brown rice is that brown rice contains far more phytates than white rice does. For those of you who are not familiar, phytates or phytic acid is an anti-nutrient property which blocks the absorption of beneficial minerals such as zinc, iron and calcium, which are found in rice. Therefore, consuming foods rich in phytates can lead to mineral deficiencies and a chain of unpleasant symptoms, despite the blocking process not harming your health in any way.
So to sum everything up, there are advantages and disadvantages of consuming both types of rice, despite the white rice being overall better for your overall health.