Every type of rice has its accompanying shortcomings, but there are some extreme features of white rice which make it not a good fit for a diet component. The major undoing of white rice is the level of processing it undergoes before it gets to the shelf. Rice refining removes important minerals and leaves the white rice degraded of its important nutritional elements.
Some of the missing nutritional elements in white rice…
Chromium and zinc levels in white rice vs brown rice:
Refining of white rice removes more than 75% of its chromium and zinc. Despite that chromium is a trace element and thus not required in large quantities by the body; it plays a significant role in regulating the glucose tolerance factor. This affects insulin sensitivity. Insulin regulates blood sugar and thus when not under control some diseases like type II diabetes can develop.
Rice processing removes its germ so that it can have a long shelf life. The germ is the main component of the rice grain that is rich in vitamin B1. It is a vital vitamin that helps the body to function properly. It plays a key role in the nervous system development, heart and muscles. In a research published by Vietnamese American medical research foundation, it was found that thiamine helps patients with Alzheimer’s disease. It also plays important roles in brain health and development.
Low fiber content:
Fiber is a crucial element for a smooth digestion process. It relieves constipation and lowers the cholesterol level. It is also important for those people trying to control their weight since it makes them feel fuller for longer and thus reduces the urge to eat more often. It also forms a diet component of the digestive tract bacteria. The low fiber in white rice vs brown rice affects all the discussed factors negatively.
Arsenic contaminants in white rice vs brown rice:
Rice, in general, has a high level of arsenic which is a heavy metal that accumulates in the body over time and becomes hard to excrete. The main undoing factor of white rice vs brown rice as far as arsenic contaminants are concerned is its low level of antioxidants. These are elements that try as much as possible to remove the impurities in the body.
It is a source of empty calorie:
Empty calories are a threat to weight loss efforts since they only provide energy factors without any or very low nutritional value. Although most of the brown rice is supplemented with artificial nutritional components, they cannot be compared to the natural ones found in brown rice. Thus, if you are not a physically active person, try avoiding white rice since it leads to cardiovascular problems due to the high cholesterol levels resulting from excessive calories.
White rice vs brown rice, when compared to a majority of factors, gives brown rice an upper hand. Brown rice is richer in minerals and nutrients like folates, magnesium, iron, manganese, selenium, etc. all these micronutrients play an important role in the blood coagulation, bone development, cell division and other important body processes. When you consume white rice, you will be depriving yourself an opportunity to get the micronutrients in abundance from brown rice.