The major two categories of rice in the market are the white rice and brown rice. Both have considerable popularity, but that is not basically based on similar factors. However, some similarities and differences are common in both types, and as such, they can be used to choose between white rice vs brown rice by comparing their pros and cons.
Among the factors, you can use to make your choice is the number of calories and the fat content each type of rice has. Brown rice leads in both aspects since it has 216 calories in a single cup and 1.75 grams of fat. A third of this fat is from saturated fat, and the remaining part is from polyunsaturated fats plus the monounsaturated fats.
On the other hand, a cup of white rice has 200 calories and traces of fats amounting to 0.12 grams. Most of these fats are saturated fats. Thus, based on the above it is evident that brown rice leads in both calories and fats. These two differentiating factors between white rice vs brown rice are crucial and are used by many as the basis for making their choices.
However, the differences are not that significant, and the values can be greatly altered by the cooking methods applied. If you use too much fat on white rice, definitely, it will have high-fat content. Whatever you take along with the rice also determines the total amount of calories that end up in the body.
Based on the general overview between white rice vs brown rice, brown rice is still better than white rice as a dietary component. However, after a thorough analysis, you will find that brown rice has some elements like phytic acid and amylase that inhibits the absorption of important minerals and nutrients. Putting all these factors into consideration and also the fact that white rice is enriched with nutrients, there are some few people who view white rice as better.
Another factor between white rice vs brown rice that makes brown rice a better choice is the high nutritional level it contains. Brown rice has both the endosperm and the bran intact, and these are very rich in minerals. This rice also has high components of vitamins B and is a better source of carbohydrates.
Among the available nutrients in the rice grains are manganese, magnesium, copper, zinc, Thiamin, selenium, and vitamins B3. All these micronutrients and minerals are important for the proper functioning of our bodies. For example, copper and magnesium contribute positively to the proper health of our respiratory and nervous system.
Despite those appealing facts about white rice vs brown rice, brown rice requires longer cooking time, takes longer to digest and it has a shorter shelf life. The digestibility aspect can either be an advantage or a disadvantage depending on the side you want to put more emphasis. The gastrointestinal tract bacteria feed mostly the fibers. On the other hand, the fibers make you feel fuller for longer, and thus it can be a better option for managing weight gain.
Based on many nutritional benefits; brown rice is better for you compared to white rice. However, this does not qualify it for a daily meal. Rice should always be consumed in moderation and together with other foods. 90% of the dry matter content of a rice grain is composed of carbohydrates which are mostly in the form of starch. But brown rice has some traces of proteins and fats too.