For years, we’ve been taught that switching from white rice to brown rice is a healthier option. From doctors recommending it for a balanced diet to health websites explaining its benefits, it seems clear that brown rice is the smarter choice. But with recent news questioning its nutrient profile and confused consumers wondering which grain offers the best value, it’s time to take an in-depth look at both types of rice and find out why one is better than the other. Stick around to find out what makes each type of rice different and how they fit into our daily lives – because when it comes to making sure you’re getting quality nutrition while eating what’s good taste, knowledge really is power!
Why should we favor brown rice over white rice?
Nutritionists and dieticians often advise their patients to prefer brown rice over white rice whenever possible, for better overall health.
Brown rice retains the outer layer of the grain, which contains essential vitamins, minerals and dietary fiber. It’s also a source of healthy monounsaturated fats, antioxidants, and phytochemicals that have been linked to lower rates of heart disease and cancer. Additionally, brown rice is a complex carbohydrate that takes longer to be digested by the body, providing a more stable source of energy throughout the day. White rice, on the other hand, has been stripped of its nutrient-rich outer layer during processing, giving it fewer health benefits. In addition, it is digested quickly in the body and can cause spikes in blood sugar.
Brown rice is higher in magnesium than white rice.
Brown rice is significantly higher in magnesium than white rice due to its higher bran content. It contains approximately 49mg of magnesium per 100g, which is 7 times more than the amount found in the same serving of white rice (7mg per 100g serving). This means that brown rice is more beneficial for increasing your daily magnesium intake. This mineral helps maintain a healthy nervous system, prevent muscle spasms, and keep bones strong and healthy.
Magnesium also helps your body to properly interact with food and digest it efficiently. Without this vital nutrient, normal metabolic function can suffer. Additionally, regular consumption of magnesium has been shown to reduce stress levels, improve sleep quality, help regulate blood sugar levels, and even lower blood pressure. It is therefore essential to get enough magnesium in our daily diet through brown rice, not only to maintain our physical health, but also for our emotional well-being.
Brown rice is a real source of manganese, phosphorus and potassium.
Manganese is a trace mineral found in both white rice and brown rice. In brown rice, it is present in strength with 1.1 mg per 100 g and plays an important role in various metabolic processes including the synthesis of fatty acids, cholesterol and glucose. manganese also contributes to the formation of bones and connective tissue, as well as the production of hormones and enzymes. As it is beneficial for the nervous and immune system. The recommended daily allowance (RDA) for manganese is 2 mg per day, which can be achieved easily by consuming around 180 g of brown rice per day.
Regarding phosphorus, it is another necessary trace element present in brown rice at 120 mg per 100 g compared to only 35 g per 100 g in white rice. Phosphorus helps regulate and maintain normal cell functions, and is part of the structure of our bones and teeth. It also participates in energy metabolism by allowing our body to absorb carbohydrates and fats from food more efficiently. This is why brown rice better helps us reach our recommended daily allowance which is 700mg for adults and 1250mg for teenagers and the elderly.
Finally, potassium is the third trace element found in both types of rice, but brown rice contains much more with 43 mg per 100 g against 16 mg per 100 g only. This trace element is very important for our body since it helps lower blood pressure, reduce risk factors for heart disease, prevent dehydration and ensure proper muscle function. Additionally, research has shown that potassium-rich diets can significantly improve bone density through its ability to maintain proper pH levels in body cells.
Brown rice contains more folate than white rice.
Folate, or vitamin B9, is an essential nutrient found in abundance in brown rice. It plays a crucial role in many different bodily processes, including growth and development, cell division, DNA synthesis and repair, and the production of red blood cells. Folate is also necessary for the formation of fatty acids and neurotransmitters essential for the proper functioning of the brain. Consuming adequate amounts of this nutrient through food sources such as brown rice helps prevent deficiencies that can lead to serious health problems such as anemia, neural tube defects in infants, and cognitive decline. .
Brown rice contains an average of 29.4 mcg per 100g of cooked rice, three times the amount found in white rice (9.9 mcg per 100g). Brown rice alone can help you reach 11% of your recommended daily allowance (RDA)! This makes it one of the most effective foods when it comes to providing enough folate for good health.
Table of nutritional composition of foods