Which is more beneficial to your health, brown rice versus white rice

Source: Economic Daily - China Economic Network

Rice is a familiar food for many people around the world, especially Asians.

Rice is generally divided into two types: white rice and brown rice. The rice sold in shopping malls is usually white rice, even more refined rice with more refined processing, while brown rice is mostly sold as a multi-grain.

But you know what? Although the taste of white rice is good, the nutrition of brown rice is more abundant, and with the popularization of nutritional science knowledge, brown rice is also more and more valued and loved by people. Let's follow the Economic Daily - China Economic Network to understand the relevant knowledge of brown rice and white rice.

About brown rice and white rice

Rice is almost entirely made up of carbohydrates, contains a small amount of protein, and is almost free of fat.

All white rice starts out with brown rice. The milling process removes the crust, bran and germ of the brown rice. This process increases the shelf life of white rice, but reduces some of its nutrients, including fiber, vitamins and minerals.

Brown rice is a whole grain containing bran and germ that provides fiber as well as a variety of vitamins and minerals, and it contains more nutrients than white rice. Consuming brown rice foods may help lower cholesterol and reduce the risk of stroke, heart disease and diabetes.

Nutritional differences

In terms of nutrient content, brown rice has more advantages than white rice. Brown rice contains more fiber and antioxidants, as well as many important vitamins and minerals. White rice is a major source of empty calories and carbohydrates, while there are fewer essential nutrients.

Fiber: Brown rice is typically more fiber-rich than white rice, and fiber is known for relieving constipation, but it also provides many other health benefits. It can help you: feel full faster, lower cholesterol levels, control blood sugar levels, reduce the risk of heart disease, and nourish the gut flora.

Manganese: Manganese is a mineral that is essential for producing energy and antioxidant functions. Brown rice is an excellent source of this nutrient, while white rice is not.

Selenium: Brown rice is a good source of selenium, which plays an integral role in the production of thyroid hormones, antioxidant protection and immune function.

Magnesium: Unlike white rice, brown rice is usually a good source of magnesium. Magnesium is necessary for many important functions of the body's proper functioning, including: blood clotting, muscle contraction, cell production, and bone development.

Folic acid: Refined white rice is a good source of folic acid. Folic acid helps your body make DNA and other genetic material. While folic acid is a necessary nutrient for everyone, it is especially important for women who are pregnant or trying to become pregnant.

About weight

Rice is a starchy and high-carbohydrate food. A Japanese study found that people who ate a lot of white rice and exercised little found themselves prone to weight gain, while those who ate small amounts of white rice and brown rice maintained a healthy weight.

Tips

Brown rice is indeed the best choice in terms of nutritional quality and health benefits alone, but brown rice is not as easy to digest as white rice. Children, the elderly, the sick, and people recovering may find it easier to eat white rice because it is softer and easier to digest.

In the daily diet, you can consider mixing brown rice and white rice to eat, so that the taste is better and the nutrition is more comprehensive.