When it comes to unhealthy and refined food, the first color that comes to our mind is white. Often, this unhealthy food has a healthier variety as the white sugar has its brown counterpart, or the white flour has its whole flour counterpart. Even though the brown version is generally considered as healthier than the white, the rice is an exception to this.
WHITE RICE VS BROWN RICE
White rice is considered as bad for consumption, while the brown rice is believed to be good. We will discuss why these opinions are wrong. But, first let clear up the fact why people think that white rice is bad for them.
WHITE RICE AND BLOOD SUGAR
People often avoid white rice because they think that it raises the blood sugar levels. This misconception is because of the white carbohydrate foods as white bread, which have high index of glycemic.
But in the case of rice, its type is the one that determines its blood sugar-raising properties, not its color. For example, basmati rice no matter of its color, it has low glycemic index.
The International Journal of Food Sciences and Nutrition published a study which included 14 healthy participants who were fed with 11 different types of rice, including white and brown basmati rice. The blood glucose levels of each participant were measured in order to determine the category of each type of rice: medium-high index category or the low glycemic index category.
At the end of the study, it was concluded that brown basmati rice was in the medium-high glycemic index category, while white basmati rice belonged in the low glycemic index category. As a conclusion to this, the color of rice does not determine its sugar-raising properties.
BROWN RICE AND PHYTATES
Brown rice contains more phytates than white rice, and even though it is not bad for your health, this makes it inferior to white rice.
Phytates prevent the absorption of essential mineral in food, such as iron, zinc, and calcium, and are known as “anti-nutrient”. The preventing of mineral in most cases does not cause any serious health problems, but it can lead to a deficiency of mineral.
Most of the people believe that brown rice is healthier than the white because it is richer in nutrients, but this is not true due to the fact that it inhibits the ability of the body to absorb those nutrients.
As a conclusion, you should know that white version of rice is superior because of its nutrition, taste, and overall health.