The main two types of rice consumed in large quantities in the world today are brown and white rice. Comparing white rice vs brown rice might leave you wondering why some people prefer one over the other. The main point of differentiation which also happens to be the unifying factor between these two types of rice is that white rice comes from brown rice.
What exactly does this mean?
Brown rice is the rice from the field whose husk is the only part of the grain that has been removed. Further processing to remove the bran and the germ is done to get white rice from this. The further processing is done to give the resulting rice a longer shelf life. This can be deduced from the fact that minerals are in fact added back to the white rice after the whole processing.
Despite the addition of majority of the major nutrients that have been lost during processing, there are still significant differences in terms of components between white rice vs brown rice. These are what have triggered us to look in depth at what might be present in one and absent in the other.
Which type of rice is better? White rice vs brown rice
The type of rice to pick among the two is determined by a variety of factors, for example brown rice is good for diabetic while white rice is good for people doing intense exercises. All these preferential are determined by the specific components in each type of rice. Let’s focus on these has and hasn’t:
- Brown rice has the bran and germ intact, these results to a big nutritional difference between white rice vs brown rice.
- Brown rice contains natural vitamins, iron, magnesium, and other minerals as they were accumulated during the growth period. On the other hand, white rice has artificially enhanced minerals especially vitamins and iron. In most of the times these vitamins gets washed out during the cleaning process of white rice before cooking it.
- The bran acts as the depository point for a grain, as such all the elements that the grain mechanism feels are not good for the germination and initial stages of growth are kept aside. For this main reason, brown rice has more toxins than white rice and in many instances; the toxins are only in brown rice. By the way grains store these foods in the endosperm for the germination process but not for human consumption.
- Studies have established that brown rice carries 11% protection against type 2 diabetes. On the contrast, white rice increases the risks of developing type2 diabetes by 17% especially if more than five servings are consumed each week.
- Brown rice has phytic acids which prevents good absorption of nutrients and minerals. Thus, definitely this is not a plus for the brown rice but we have to mention it anyway.
Although we are mostly concerned exclusively with what is it there in brown rice, it is worth mentioning that brown rice has higher of these compared to white rice:
- Proteins and other major micronutrients
- Arsenic and other toxicity in general
- Ranks higher in weight loss efforts
Is the difference clear?
White rice vs brown rice can be said to be different sides of the same coin. As such don’t expect the differences to be in extremities. In fact, most of what brown rice has, white rice also has the same elements but in lower quantities. The choice on which specific type of rice to consume is determined by whatever element you want to maximize. For example people involved in heavy works prefer white rice for energy supply.