Do You Think Brown Rice Is Better Than White? I Bet You Didn't Know THIS










When individuals think of unhealthy, refined foods they often think about one color: white. And usually this unhealthy, white food has a healthy brown counterpart. White sugar and brown sugar, white flour and whole flour etc. Although it might be true for most foods that white variation is worse for your health than the brown version, rice appears to be among the only exceptions.

White Rice vs Brown Rice

The typical conception about rice is that white rice is bad for you and wild rice is good for you. So, in order to even the playing field, I'm going to go over the typical misunderstandings that people have about both.

Let's begin by talking about why individuals think white rice is so bad.

White Rice and Blood glucose

The main reason that people trying to be healthy prevent white rice is due to the fact that they presume that it will spike your blood sugar if you eat it. This misconception is generally due to that other white carbohydrate foods, such as white bread, have such as high glycemic index.


Nevertheless, in rice's case, it is not the color of the rice that identifies its blood sugar-raising buildings, but the kind of rice that it is. For instance, basmati rice has an incredibly low glycemic index regardless of whether it is brown or white.

In fact, one research released in the International Journal of Food Sciences and Nutrition found that brown basmati rice really raised blood sugar levels more than white basmati rice.








During the research, scientists fed 14 healthy participants 11 various kinds of rice, amongst them were white basmati rice and brown basmati rice. The researchers then determined each individual's blood glucose levels to identify which kind of rice belonged in the low glycemic index category (significance they didn't raise blood glucose) or the medium-high glycemic index classification (meaning they did raise blood sugar).

By the end of the research study, scientists had figured out that white basmati rice belonged in the low glycemic index classification while brown basmati rice belonged in the medium-high glycemic index category. This proves that the color of rice alone does not identify whether it will surge your blood sugar.

Wild rice and Phytates

Although wild rice isn't really bad for you, per se, there are a lot of reason for you to select white rice over it (aside from the fact that it tastes much better). For one, wild rice consists of more phytates than white rice.

Phytates, otherwise referred to as phytic acid, is often described as an "anti-nutrient" due to the fact that it obstructs the absorption of several health-beneficial minerals, a number of which are found in rice. These include iron, zinc and calcium.

Although most of the time this obstruction of minerals does not pose a serious risk to your health, it has actually been reported that consuming high-phytate foods throughout the day can cause a mineral deficiency and a lot of the unpleasant signs that accompany it.

Lots of people assert brown rice is healthier than white due to the fact that it contains more vitamins and nutrients, nevertheless the fact that it likewise obstructs your body from absorbing this nutrients pretty much makes that point obsolete.


In conclusion, do not get captured up in all of the labels that individuals put on "good" or "bad" food. In many cases, there are advantages and downsides to both. However, in this case, I think white rice takes the cake in terms of taste, nutrition and general health.




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