We all know that brown rice is healthier than the white rice! But How many of you really know those differences??
Actually The nutritional differences between brown rice and white rice are not as dramatic as many people think!!
First, white rice is converted to brown rice by removing the bran and the germ as well as fiber, vitamins and minerals. That's why most of the white rice is enriched with the missing vitamins.
Both have about the same number of calories (around 200 calories for a 1 cup of cooked rice).Both brown and white rice are a decent source of thiamin and niacin. As said before, white rice is often enriched with the most important missing vitamins and minerals such as iron, folate and B vitamins, although brown rice rarely is! Brown rice on the other hand, has more magnesium and selenium. But the biggest difference is that brown rice has more fiber!! It has 4 grams per cup while white rice has just 1 gram of fiber per cup!
People with chronic constipation can surely start eating brown rice that fights against their problem!
Brown rice can also be a great option for diabetic people as it has a lower glycemic index than the white rice. Glycemic index food are slowly absorbed in the bloodstream and therefore they don't increase your blood sugar level!
Brown rice should also be consumed to lower high blood cholesterol levels as it contains the bran oil which has been shown in studies to have potential cholesterol-lowering benefits!
If you have days where you suffer from bloating or indigestion, you may find that you can digest white rice more easily than brown rice, because of its low fiber-rich density.
NUTRITIONAL FACTS!!
One cup of white rice contains 242 calories, 4.4 g of protein, 53.2 g of carbohydrate and 0.4 g of fat, 1 g of fiber.
One cup of brown rice contains 218 calories, 4.5 g of protein, 45.8 g of carbohydrate and 1.6 g of fat, 4 g of fiber.
Note that brown rice has more fat than the white rice but it is the GOOD FAT!
All whole grains like brown rice, brown bread are generally higher in fiber and certain other nutrients than their "white" counterparts!
But when talking about brown sugar, we can talk about a major exception! Sugar is turned brown only by the reintroduction of molasses, not more than this!
http://eatlikemira.com/2011/11/25/the-claim-brown-sugar-vs-white-sugar/
Going back to our topic, so should you stop eating rice?
Of course not!! You need to eat everything to get different nutrients from different food items! However, watch the portion sizes and leave a big space in your plate for other nutritious foods, like vegetables! 