In an age of busting myths and debunking claims, many people believe that brown rice is indeed much healthier than white rice, and several experts agreed that it was true.
However, an onslaught of backlash ensued against those who supported this claim. In one of his many reels posted on Instagram, Dave Asprey, subject, author, and proponent of the “Flawless” diet, explains just why brown rice keeps you healthy: I declared. more fiberIt’s not necessarily healthier than white rice.
He added: “Brown rice is loaded with lectins that can tear apart your intestines, and it has 80 times more arsenic than white rice. They peel the rice, except for those who are too poor to do so.”
On the contrary, Kanika Malhotra, a clinical nutritionist and certified diabetes educator, explains, “It is true that the processing of white rice has a big impact on the way it is made.” nutritional value compared to brown rice. ”
She added that white rice loses the most nutritious parts of the grain during processing – the fibrous bran and the nutritious germ, making it low in essential nutrients.
“Manufacturers are fortifying white rice to supplement some nutrients, but it still doesn’t reach the nutritional levels found in brown rice,” she says.
Many people debate whether brown rice is better than white rice (Source: Freepik)
Specific health benefits or disadvantages associated with consuming brown rice compared to white rice
Malhotra says both types of rice have certain advantages and disadvantages and you can choose which one to eat depending on your personal preference and purpose. Although she agrees with Asprey to some extent, she emphasizes that the benefits of brown rice outweigh the drawbacks and choosing wisely is key.
brown rice
- Benefits: Rich in fiber, antioxidants, vitamins, and minerals, brown rice regulates blood sugar levels, reduces the risk of heart disease, aids in weight management, and promotes overall health.
- Disadvantage: Contains phytic acid High concentrations of arsenic can affect the absorption of minerals, raising concerns if taken in excess, especially by pregnant people.
Although the high fiber content in brown rice is beneficial for digestion, it can cause digestive discomfort such as bloating and gas, especially for people who are not accustomed to high-fiber diets. This can be a potential drawback for vegans who consume large amounts of brown rice in their diets.
The essential oils in brown rice germ can cause it to spoil faster than white rice, which can lead to food waste if not stored properly. This short shelf life due to high fat content may be a practical disadvantage for some consumers.
white rice
- Benefits: Nutritious white rice contains essential nutrients such as B vitamins and iron, making it a convenient source of energy.
- Cons: Brown rice lacks fiber and some nutrients, so it digests more quickly than brown rice, which can cause blood sugar levels to fluctuate and make you feel less full.
Should I choose white rice instead of brown rice?
According to Malhotra, both types of rice can be consumed depending on one’s preference. fitness and nutrition goals teeth. However, she supports the consumption of brown rice for the following reasons:
Blood glucose level
Brown rice’s high fiber content helps regulate blood sugar levels more effectively than white rice, making it a better option for people managing diabetes or prediabetes.
weight management
The fiber contained in brown rice promotes a feeling of fullness and has the following effects: weight management By keeping you feeling full for longer, you may be able to reduce your overall calorie intake.
General health
Incorporating brown rice into a balanced diet provides more nutrients and health benefits compared to white rice, supporting heart health, weight management, and overall well-being.
