Brown and White Rice : Myths and Facts

Rice specially white rice is one most of the most consumed grain in the world. Many countries inspite of being a predominently rice eating country still have low obesity rates. So what is deal with white rice ? In this article we’ve tried to answer the questions about white and brown rice.

General Facts

  • Rice offers a nimber of vital vitamins to the body
  • There are different types of rice white, brown, black, purple and red
  • It is one of the most common grains in the world

Myths and Facts

  • Rice has too much starch : Cooked rice has less than 10 % starch left. Starch is a source of energy and we need it
  • Rice has high glycemic index : We traditionally never eat rice alone. When you mix it with dal, sabzi, dahi and ghee, the glycemic index gets lower considerably

How does rice help you lose weight ?

  • Rice is high in lysine, an essential amino acid that is missing or found in very low quantity in other grains
  • It is high on the protein digestibility score
  • Lysine also helps in making the human growth hormone
  • Rice has inositol, which has fat burning, stress reducing properties
  • Rice is good for your skin and hair
  • Rice is a good source of methionine, which is required to break down fat in liver

White vs Brown rice

  • All whole grains are composed of three major components bran, germ and endosperm
  • Brown rice contains both the bran and germ where as white rice has both bran and the nutritious germ removed
  • Brown rice has a glycemic index in low 50s where as white rice has a glycemic index in high 70s
  • Brown rice has a very low shelf life (6 months) where as white rice has a shelf life of upto 10 years
  • Brown rice is difficult to digest where as white rice is easier to digest
  • Brown rice takes longer to cook where as white rice gets cooked faster and tastes a little better
  • Brown rice is high in phytic acid which hinders the absorption of calcium, iron, zinc and other minerals where as white rice is low in phytic acid
  • Brown rice is also high in arsenic which may lead to number of chronic diseases where as white rice is low in arsenic
  • Brown rice should be avoided if you have poor digestion or bladder issues where as white rice should be avoided if you’re diabetic

Tips for including rice in diet

  • Exercise strict portion control
  • Pair rice with lots of vegetables, dal and legumes
  • Soak the rice before cooking and wash it 3-4 times
  • Opt for low calorie cooking methods : plain boiled or steamed rice instead of fried rice
  • To enhance the flavour of brown rice, you can try cooking it in coocnut water instead of plain water. This would add a sweet, nutty taste
  • Avoid reheating rice, eat witnin one hour, reheating might lead to food poisoning

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