What Is The Difference Between

White Rice And Brown Rice?

For all those fitness enthusiasts and health seekers out there, here is an
informative post that will provide you critical information regarding one of the
most puzzling nutrient-based questions. What is the difference between White
Rice and Brown rice?

I know most of you know the answer to this because there are so many good
articles out there which help you to understand the difference. But then there
are those who must be new to this query and they need an easy explanation to
this ever-lingering doubt.

So here is where we begin with the simplest clarification.

First of all, what exactly is white rice?

All white rice begins out as brown rice. But for brown rice to be easy in
digestion, and to have a market-ready appearance, we need to process it. A
milling process removes the rice’s husk, bran, and germ. The husk, bran and
germ, these three outer coverings are what give the white rice a brown
appearance. Although, these three external shells make the grain look a stupid
shade of dull golden or brown, but it makes the rich in a variety of nutrients.

However having these coverings on as it is, has a big disadvantage. This milling
process increases white rice’s shelf life, otherwise the rice grain will rot
extremely easily as they contain a bit of moisture internally, and this becomes
a feeding ground for bacteria and fungi and tons of rice grain could go waste in
storage. So the milling process is extremely important, but it results in the
removal of much of its nutrition, including fiber, vitamins, and minerals.

To counteract this, white rice is artificially fortified with all sorts of nutrients.
However, it is not enough.
Another reason why rice grains are polished is because the white grain has
more sales, owing to its appearance and centuries of traditional habits. The
refined grain is also polished to appear more palatable. In fact, the polished
grain is one of the main ingredients of kheer/rice porridge/payasam, and as I
have mentioned, this practice has been going on for centuries as it finds
mention in ancient Indian scriptures like the Vedas and Upanishads.
Some Similarities
Both white and brown rice, being starch grains and having almost the same
composition, are high in carbohydrates. Both of them have essentially the same
nutrients, but brown rice, due to the additional three layers of coverings has a
rich does of essential nutrients and vitamins.

Key Differences Based On Nutritient Value

Brown rice is a whole grain. It contains more overall nutrition than its paler
counterpart. Whole-grain foods may help reduce cholesterol and lower the risk
of stroke, heart disease, and type 2 diabetes.

But there are other nutritional differences in between the two varieties. Given
below is a tabular representation of the two varieties (The nutritional
information below is based on a serving size of 1/3 cup of cooked rice.)

Although this table is self-explanatory, but still there should be a bit of

elucidation as regards to the nutrients, so that we can understand the
composition in a better way and consume both the varieties accordingly.

Fiber
Brown rice generally has a higher fiber composition than white rice. It typically
provides 1 to 3 g more fiber than a comparable amount of white rice. Fiber is
beneficial for
 constipation relief
 feel fuller faster, which can aid in weight management
 lower your cholesterol levels
 control your blood sugar levels, reducing your risk of diabetes
 reduce your risk of heart disease
 nourish your gut bacteria

Every human being requires some fiber in their diet so that they can lead a
healthy lifestyle.

Manganese

Manganese is a mineral which is essential for energy production, metabolism

and antioxidant function. Brown rice is an excellent source of manganese due
to the bran and the germ, while white rice is not because it does not have
those extra nutrient-rich layers.

Selenium

Brown rice is rich in selenium, which plays a crucial role in thyroid hormone
production, antioxidant protection, and immune function. Selenium aids
vitamin E to protect the body’s cells from cancer.

Magnesium

Unlike white rice, brown rice has rare nutrients like magnesium. About 1/2 cup
can provide around 11% of your daily recommended dose of Magnesium.
Magnesium is crucial for many vital body functions, including:

 blood coagulation
 muscle contraction
 cellular production
 bone development

The average adult needs between 270 mg and 400 mg of Magnesium daily.
Breastfeeding women need a higher intake of Magnesium.

Folate
Enriched white rice is a good source of folate. A cup serving can contain 195 to
222 mcg of folate. Folate helps your body make DNA and other genetic material
and also aids in cell division. Although folate is an essential nutrient for
everyone, it’s especially vital for women who are pregnant.

Arsenic

Rice is known to be contaminated with arsenic, whether white, brown, organic,

or conventional. Arsenic is a heavy metal that the body accumulates over time
and can’t excrete. So it’s advisable for adults to eat a variety of foods and
grains to limit their arsenic exposure in rice.