Brown Rice vs White Rice. Let me ask you a question. If you had the choice between eating brown rice or white rice, which one would you choose? Most people would probably pick brown rice. This listing from the WLR food database shows how many calories in 100g of popular Pasta, Noodles and Rice plus calorie and nutritional information in a serving.According to ChooseMyPlate. Three billion people on this planet depend on rice for over half of their daily total calorie intake. Most of these people eat white rice. What about brown rice. White rice is brown rice that has been milled to remove the bran and much of the germ, reducing fiber and nutrient content drastically. The grain is further polished. Bottom Line: Brown rice is a whole grain that contains the bran and germ. These provide fiber and several vitamins and minerals. White rice is a refined grain that. Black Bean and Brown Rice Salad is packed with Superfoods. Start a 3FC Blog 3FC gives the users the ability to start their own weight loss blog. With a 3FC Blog you can. 199 comments on “ Top 10 Health Benefits of Brown Rice ” brown rice side effects November 26, 2015 at 1:13 am. Brown Rice Has More Vitamins and Minerals. Brown rice is a whole grain, meaning that 100 percent of the grain is intact, leaving it with more vitamins, minerals, and. Because it’s often considered to be the good, clean, healthy choice, whereas white rice is considered to be the bad, dirty, unhealthy choice. Which means if you wanted to lose fat, or avoid gaining fat, or build muscle, or be healthier, or make any sort of positive improvement to the way your body looks, feels and functions, brown rice is supposedly the better choice by far, and white rice should be avoided. Sound about right? Now let me show you 5 reasons why this is bullshit. Reason 1: The Glycemic Index. The glycemic index (GI) classifies foods based on how quickly and how high they raise blood sugar levels. The higher a food’s GI value, the faster it will be digested and the faster/higher it will raise blood sugar levels. The lower a food’s GI value, the slower it will be digested and the slower/lower it will raise blood sugar levels. For this reason, eating in accordance with the glycemic index (eating low GI foods/avoiding high GI foods) is often viewed as a great idea for everything from losing fat or preventing fat from being gained, to controlling hunger, to preventing heart disease, diabetes and more. And guess what? White rice has a higher GI value than brown rice. Most people know this, and it’s typically the first reason given for why brown rice is the better choice. Is this true? Although, the difference in glycemic index can sometimes be less significant than people make it out to be depending on exactly what types of rice are being compared (long grain, short grain, basmati, jasmine, etc.). But regardless of which type of rice is being compared, brown DOES in fact have an advantage over white in terms of the glycemic index. No doubt about that. What should be doubted however is whether any of this glycemic index crap actually matters in the real world. For the most part, it doesn’t. As in, this is how this food will affect your blood sugar when it’s the FIRST and ONLY thing you’re eating after a full night of not eating anything. And this is the point where the glycemic index becomes borderline useless as a means of determining if a food is “good” and “bad.” There’s two reasons why. Eating After An Overnight Fast? Probably Not. With the exception of your first meal of the day, you’re not eating after an overnight fast. So the majority of the time you eat rice (or whatever else), you’ll be eating it AFTER having already eaten other foods and meals at some point earlier that day. Why does this matter? Because now there are other foods in your system already in the process of being digested, and this will reduce the speed of digestion of all other foods being eaten from that point on. So the white rice (or brown rice) you’re eating for dinner tonight will actually digest slower (and therefore have less of an affect on your blood sugar) than the glycemic index says it will thanks to whatever foods you’ve already eaten today. Eating In Isolation? Probably Not. The much bigger issue here is the fact that, in the real world, the average person is unlikely to eat these foods in isolation. Meaning, the average person won’t sit down to a big plate of white rice and nothing else (yet this is the scenario the glycemic index is based on). Why does this matter, you ask? Because when other stuff is eaten along with it like it usually is, it changes everything. It’s now less about each food in the meal and more about the overall meal itself. And, the protein, fat, fiber, etc. It’s gonna digest slowly either way. What Does This Mean? While all of this glycemic index stuff may look like it matters a whole lot on paper, the truth is that it matters a whole lot less in the real world. So if that’s your #1 reason for considering brown rice to be the good/clean/healthy choice of the two, you may want to reconsider. Reason 2: Fiber, Protein, Micronutrients And Anti- Nutrients. The next area that brown rice is said to have a huge advantage over white rice is nutritional content. Brown rice has more fiber, more protein and just more “healthy” nutrients overall. White rice on the other hand is just “empty calories” with little to no nutritional value. So if there’s one thing everyone can agree on, it’s that brown easily beats white in this area. Right? Right!?!?!? Not quite. In fact, they’re often either exactly equal or brown just barely beats white. Don’t believe me? I’ll show you. Carolina Brown vs White. The first rice brand that popped into my head is the brand Carolina. I’m thinking it’s gotta be one of the top few brands here in the US, isn’t it? Now here’s a screenshot from their official website. That’s their white rice and brown rice. Take a moment to let all of those massive nutritional differences sink in. Seriously. They’re damn near identical in every area, including exactly the same in protein (3 grams per serving). Brown does have the advantage in fiber though, and what a huge advantage it is. Wow! Eat a single small piece of broccoli or like 1. This was fun. Let’s do it again. Lundberg Brown Basmati vs White Basmati. Here’s another very popular brand of rice. It’s also the specific brand and type of rice I’ve personally been eating most often over the last couple of years. This is partially because A) basmati rice tastes and smells awesome, B) Lundberg makes a great version of it that is conveniently sold where I live, and C) Lundberg’s rice recently tested lowest in arsenic content compared to other brands (more on that later). Here’s the nutritional info from their official website. Brown basmati has 1 more gram of protein and 1 more gram of fiber than white basmati. Not to mention, if you’re eating rice (which contains a very small amount of lower quality protein) as a primary source of protein in the first place, you should probably reevaluate your diet. And by the way, if you’re trying to get more protein and/or fiber in your diet, the best option would be to combine your rice with something like chicken (or whatever) and vegetables. Just an idea. Now your meal will digest much slower, have much less impact on blood sugar, AND actually provide a useful amount of protein and fiber (and various micronutrients). For example, I eat this meal all the time. Micronutrients And Anti- Nutrients. Alright, so fiber and protein didn’t quite pan out as the huge nutritional differences everyone makes them out to be. But what about all of those micronutrients (various vitamins and minerals) that brown rice contains plenty of that white rice doesn’t? Four things about that. White rice is essentially just brown rice that has had its outer layers removed, and it’s those outer layers that contain various micronutrients. So when they’re removed during processing, many of those micronutrients are removed as well. For this reason, brown rice definitely does have the advantage over white rice in this area. Kinda. Second, none of this will have any effect on fat loss, fat gain, muscle growth, muscle loss or anything similar. At this point we’re only arguing about whether one food is more “nutrient- dense” than the other, not whether one will have a more positive or negative impact on body composition than the other, because micronutrients won’t have any meaningful effect on that. Third, a lot of white rice sold is “enriched,” which basically means the food company has added back in some of the micronutrients that were lost in the process explained above. Fourth and most entertaining of all is the issue of anti- nutrients. Here, I’ll let Alan Aragon handle this one. This is because the fiber & phytate content of brown rice act as antinutrients, reducing the bioavailability of the micronutrients it contains. Since no one is reading the fricking link, I’ll just lay things out here: ————————————————————————- Comparison of the nutritional value between brown rice and white rice. Callegaro Mda D, Tirapegui J. Arq Gastroenterol. Oct- Dec; 3. 3(4): 2. Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients. Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets. J Nutr Sci Vitaminol (Tokyo). Jun; 3. 3(3): 2. 07- 1. Feces were weighed, the digestibility of nutrients was determined, and blood tests were made. Each subject followed a diet consisting mainly of polished rice for 1. Both diets contained 0. The brown rice diet had 3 times as much dietary fiber as the polished rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The nitrogen balance was negative on both diets, but more negative on the brown rice diet. The phosphorus balance on the brown rice diet was significantly negative, but other minerals were not affected by the diet. The levels of cholesterol and minerals in the plasma were not significantly different on the polished rice diet and the brown rice diet. Comparing these results with data on standard protein intake (Miyoshi, H. Vitaminol., 3. 2, 5. So yeah, if the supposed amazing macronutrient and/or micronutrient content of brown rice is the #1 reason why you consider it to be better/cleaner/healthier than white rice, you may want to once again reconsider. Reason 3: Digestibility. I’m not talking about speed of digestion here. We covered that already. I’m talking about your ability to digest a food.
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