Brown rice vs white rice

Rice has always been an important part of the diet. Some cultures, especially in Asia, depend almost entirely on rice in their nutrition. There has been much talk lately about brown rice and about the differences between white or plain rice and brown rice.

Generally speaking, brown rice is better when it comes to health, weight loss, and calorie count and even for the environment. This article will focus on differences between white rice and brown rice.

Brown Rice vs White Rice for Health

Most nutritionists and physicians agree that it is better to eat brown rice than white rice. The main differences derive from different ways in which rice is processes. White rice is much more processed. When the rice seeds are harvested, their outer husks are mechanically removed, and the product obtained this way is brown rice.

However, in order to obtain white rice, the germ and the inner husk or bran are removed and the grain is polished using talc or glucose. Unfortunately, in this process many important nutrients, like minerals, vitamins and fiber, are lost. This means that brown rice is much healthier and much more nutritious compared to the white rice.

Some manufacturers even replenish the nutrients lost due to processing of the white rice, and the product is called fortified white rice. Naturally, it is much more logical to simply eat brown rice.

Brown rice is an excellent source of fiber, vitamins E, B6, riboflavin, niacin, thiamin, folacin, magnesium and iron.

Cooking Brown Rice vs White Rice

Brown rice does need to be cooked a bit longer than plain white rice. In order to shorten the cooking time, it helps to pre-soak the rice for a while, before cooking it.

The best way to cook white rice is the absorption method. In this method, less water is added and the lid is never removed from the pot until the rice is cooked. That way the rice absorbs the water and the steam helps the rice cook faster.

Switching to brown rice from white rice suddenly can be difficult at first and it may require some time to get used to it. It helps to use different delicious sauces, especially curry.

Brown Rice vs White Rice for Weight Loss

When it comes to the amount of calories, carbohydrates and protein, brown rice and white rice are almost the same. The main difference comes from the nutritional value of the two kinds of rice, since brown rice is much richer in fiber, minerals and vitamins. Since it has a higher fiber content, it is recommended for people who are on a weight loss diet. Brown rice is also recommended as a substitute for white rice for people who have diabetes.