Brown rice vs White rice: Let's end the debate!

With certain fad diets suggesting people eat little or no carbs, can we still enjoy rice as part of a healthy diet? And is one variety better than the other?
Rice Trivia:
Rice is a versatile grain consumed by people around the world. It is a staple diet for many individuals, especially in Asian nations. Rice is almost entirely composed of carbohydrates, with very little protein and fat. Brown rice, however, is a whole grain. That indicates that it includes the fibre bran, nourishing germ, and carb-rich endosperm of the grain. Because of the grain's rough bran exterior, it is chewy and takes a while to cook.
Contrarily, the bran and germ have been eliminated from white rice. Because these are the most nutritious parts of the grain, white rice is left with very few essential nutrients. However, white rice is softer and tends to cook quicker.

Brown rice has a slight advantage over white rice when it comes to nutrient content. It has more fibre and antioxidants, as well as more vitamins and minerals. However, these differences aren’t hugely significant.


WHITE RICE BROWN RICE
Calories 205kcal 216kcal
Carbs 45gms 45gms
Fat 0.4gms 1.8gms
Protein 4gms 5gms
Fibre 1gm 4gms
Manganese 0.7mgs 1.8gms
Potassium 55mg 84gms
Magnesium 19gms 84gms

-100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fibre, whereas 100 grams of white provide only 0.4 grams of fibre
-Brown rice is high in magnesium and fibre, which help control blood sugar levels. Even just replacing white rice with brown has been shown to lower blood sugar levels and decrease type 2 diabetes risk.
- Brown rice contains the anti-nutrient phytic acid and is higher in arsenic than white rice. This can be a concern for those who eat a lot of rice. However, moderate consumption should be fine.

- If you have a digestive system-related disease or if you just had bowel surgery, you should consume foods that are lower in fibre to aid in more comfortable digestion. For these people, white rice would be the optimal choice.

- However, if you don’t have any underlying digestive issues, brown rice would be a better choice due to its rich fibre and nutrient content.

What should Diabetics eat?

> Rice is known to have a considerable amount of carbohydrates, a high glycemic index, and a high glycemic load. Studies have shown that consuming high amounts of white rice increases the risk of diabetes by 11%.
> Another study concluded that individuals who opted for brown rice and whole grains instead of white rice may have a lower risk of type 2 diabetes.

How to prepare brown rice?

It’s not easily cooked like the white one because of the bran found on the brown rice. For this reason, it’s advisable to first soak it in water for at least six hours, for it to get soft. Making brown rice can seem fussy in beginning, but don't worry, it'll help you in the longer run

With more fibre, antioxidants, vitamins, and minerals than white rice, brown rice has a lot more nutritional value. White rice is considered a source of ‘empty’ calories and carbohydrates, with very few essential nutrients to offer. So, in short, brown rice is a better choice, nutritionally speaking, than white rice.

A healthy diet will lead to a healthy mind and body.