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 good for your health is white rice while brown is not. We’re going to show you the pros and cons of both and set the record straight luckily for you.
White rice and blood sugar
Due to the misconception that it raises the blood sugar levels as it has a high glycemic index is the main reason why people avoid white rice. 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 brown basmati rice can raise your glucose levels more than white rice according to a study. The study included 14 participants that ate 11 different types of rice including white and brown basmati rice. To determine which type of rice belongs to what category the scientists measured the subjects’ blood glucose levels. While brown basmati rice is in the medium-high glycemic index the results showed that white basmati rice has low 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. Eating foods rich in phytates can lead to mineral deficiencies and a host of unpleasant symptoms although this blocking process doesn’t harm your health.
To conclude, don’t make assumptions based on the color of the food – there are advantages and disadvantages to both, although white rice is certainly better for your health in this case.