Nutritional Values of Brown Rice vs. White Rice

Rice is widely consumed all over the world and it is even deemed to be the staple food in most parts. This makes it an important food since it comes with nutrients for the body, the major being a major source of energy due to its high concentration of carbohydrates and starch. Depending on the type of rice in terms of strains, either being white or brown, and the quality of soil in which it is grown,nutrients may be altered. Brown rice and white rice differ in many ways although white rice typically starts as brown rice by undergoing the milling processes to remove the husks, brans, and germs. By getting to know the differences, one is able to know the health impact of rice being consumed.

Vitamins and Minerals

Rice contains vitamin B6 and  the following minerals

·         Thiamine

·         Niacin

·         Manganese

·         Magnesium

·         Phosphorus

·         Iron

·         Zinc

Brown rice is known to have more vitamins and minerals than white rice; this is because most of these nutrients are removed while undergoing refining to make it white. Brown rice has 6% thiamine whereas white rice has 1%; when it comes to niacin brown rice contains 8% while white rice has 2%; manganese in brown rice is 45% while in white rice it is only 24%. Manganese is useful in the body since it is essential for energy production and oxidation. Brown rice has 8% phosphorus and 4% in white rice, iron in brown rice is 2% whereas white rice has 1% and zinc contained in brown rice is at 4% and 3% in white rice. It is evident that when it comes to minerals brown rice has more than white rice. Vitamin B6 in brown rice is 7% and in white rice is 5%, again showing that brown rice has more of the vitamin than white rice. Magnesium is very important especially in blood coagulation, muscle contraction, cellular production and bone development. 

Brown rice is a good source of selenium that works together with vitamin E to prevent body cells from cancer. Folate in white rice is important in helping the body make DNA and any genetic materials, which is important for women planning to have a child or are alredy pregnant. Brown rice can therefore be said to be more nutritious than white rice since it has additions that white rice lacks.

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Fiber

Brown rice has more fiber than white rice. It offers 1 to 3 grams more compared to a similar amount of white rice. The fiber is important since it not only prevents constipation, which is what is widely known to do, but it also has other health benefits such as:

·         

      Feeling satisfied faster when eating. This is important since it reduces the level of food consumed helping in weight management.

·      
 Lowers cholesterol levels, preventing high blood pressure.

·         Controls the blood sugar levels, helping in the reduction of risk and management of diabetes.

·         Nourishes the gut bacteria.

The level of fiber recommended depends on various factors such as age and amount of calories consumed. On average, men of 50 years and below require 38 grams of fiber per day and those who are older require only 30 grams. As for women who are below 50 years, they require 25 grams and those above 50 years require only 20 grams. Brown rice is a major contributor of fiber for those struggling to meet these targets, unlike white rice.

Lower Glycemic Index

Glycemic index is the score of food on how fast it is digested and its impact on the blood sugar levels. This test is usually in relation to white bread. White rice has a glycemic index of 44 for that which has been converted, 56 for long grain white rice and 72 for short grain rice, while brown rice has a glycemic index of 55. Both brown and white rice score high on the glycemic index, but the difference is that brown rice will affect your blood sugar slower making it preferred for diets. Still, brown rice’s effect will be noticed due to low volume of fiber in relation to the sugar levels it provides the body. Although both white rice and brown rice have a high glycemic index, it is advisable to consume brown rice, since it reduces the chance of contracting diabetes by 16 percent thanks to its fiber component.

Gluten Free

Gluten is a protein that is found in grains. If one is allergic to the protein then the immune system may start to overreact. This response, being inflammatory, damages the small intestines leading to diarrhea, abdominal cramping, and eventually malnutrition due to the loss of water and other ions during diarrhea. Brown rice and white rice do not contain gluten. However one may experience a gluten allergy after consuming either of the rice.

Brown rice while still in the farm may be contaminated by gluten found in other grains in the nearby farms. This contamination is caused when small animals such as squirrels and birds fly from one crop to another carrying the gluten protein to the brown rice. Farmers are therefore encouraged to put measures that ensure their rice stays gluten free that include keeping rice farms away from other farms of grains.

White rice may also be contaminated and this may be either at the packaging factories or at home. One is advised to ensure that the rice purchased is indicated is free from gluten and that the labels are read carefully, checking for any preservatives and ingredients used in packaging are not gluten free. At home, contamination occurs when you store your rice below other grain products such as wheat flour or preparing rice in a pot that was used to cook wheat and was not washed thoroughly. For those allergic it is good to let your server know you can’t have rice that is contaminated to stay safe.