Rice is a seed of the grass species Oryza sativa or Oryzaglaberrima which is largely consumed in Asia and throughout the world. Rice can be found in white or brown color, but do you know the difference?
White rice vs. brown rice
The common misconception is that white rice is good for your health while brown is not. Luckily for you, we’re going to show you the pros and cons of both and set the record straight.
White rice and blood sugar
The main reason why people avoid white rice is due to the misconception that it raises the blood sugar levels as it has a high glycemic index. However, this is true for the type of the rice, not its color. Basmati rice has very low glycemic index regardless of its color, and according to a study, brown basmati rice can raise your glucose levels more than white rice. The study included 14 participants that ate 11 different types of rice including white and brown basmati rice.
The scientists measured the subjects’ blood glucose levels to determine which type of rice belongs to what category. The results showed that white basmati rice has low glycemic index, while brown basmati rice is in the medium-high glycemic index. This shows that the color of the rice doesn’t mean that it will spike your glucose levels.
Brown rice and phytates
There are many reasons why white rice is better for you than brown rice – for starters,brown rice contains more phytates than white rice. Phytates (phytic acid) are an anti-nutrient that blocks the absorption of beneficial minerals such as iron, zinc and calcium which are found in rice.
Although this blocking process doesn’t harm your health, eating foods rich in phytates can lead to mineral deficiencies and a host of unpleasant symptoms.
To conclude, don’t make assumptions based on the color of the food – there are advantages and disadvantages to both, although in this case, white rice is certainly better for your health.