White rice vs. brown rice: which is the healthiest?

Rice is one of the most used ingredients in gastronomy. exist reports which was used more than 7000 years ago and is one of the most accessible and easy to find. They grow in several countries around the world and almost all varieties can be found throughout the year. In this note we will try to answer one of the most frequently asked questions about rice. Which is healthier: white or whole wheat?

Rice is one of the most consumed cereals in various countries, it is delicious and part of the gastronomic culture of many places. This cereal has been the main food for many people around the world and is known to feed half of the population. Furthermore, thanks to its environmental flexibility, it allows it to cope with various temperatures, humidity and soil conditions.

In the field of nutrition, we are always looking for the foods that provide the most nutrients and benefits to the population, and in this way we can help prevent or control diseases. That is why the comparison between brown rice (unpolished) and white rice (polished) is very common. Below are some differences between the two:

Appearance:

Brown rice is composed of bran (between 6 to 7%), an embryo (between 2 to 3%) and an endosperm (about 90%), which is why its appearance is half brown. White or also known as polished rice is composed mainly of starchy endosperm, and polishing causes a loss of nutrients. Polishing gives it a whitish appearance.

Nutrients

Brown rice contains more nutrients than white rice. Some studies suggest that brown rice could be considered a “food”antidiabetic, anticholesterol, cardioprotective and antioxidant”. This is due to the presence of various phytochemicals that are mainly found in the bran layers of brown rice. It is worth mentioning that there are 8,000 varieties of rice and not all of them have the same amount of nutrients. For example, basmati rice contains “a high ratio of amylose to amylopectin and a medium glycemic index is suitable for the basic diets of people with diabetes”.

During rice polishing, nutrients are lost. Studies indicate that around 85% of the fat, 15% of the proteins, 75% of the phosphorus, 90% of the calcium and 70% of the vitamins B1, B2 are eliminated. and B3.

Calories and glycemic index:

According to the food composition table, each 100g of brown rice contains 367 Kcal; while 100g of white rice contains 347 calories.

Although some people decide to choose a food based on its calories, it is important to mention that there are other characteristics to take into account. For example, the glycemic index (GI) of foods.

The glycemic index is how quickly a food can raise the level of glucose in the blood. In the case of white rice, the GI is 70, while that of brown rice is 50. This means that brown rice, because it has more fiber, has less impact on raising blood glucose levels. .