If you want to know what science can teach us about brown rice vs. white rice (and why most of things you’ve heard are wrong), then you want to read this article.
According to many health and fitness gurus, the brown rice vs. white rice debate is cut-and-dried.
Brown rice is a “good” carb, they say, and white rice is a “bad” one.
Eat a lot of the former, they say, and you’ll be healthy, wealthy, and wise; eat a lot of the latter and you’ll gain weight, crash your metabolism, and probably get diabetes.
Well, this might make for catchy listicles and magazine headlines, but what does science have to say about it?
Does white rice deserve the notoriety? Does brown rice deserve the hosannas?
Well, that’s what we’re going to cover in this article, and as you’ll soon see, a lot of what you’ve likely heard about rice is bunk.
The idea that brown rice trumps its lighter counterpart in every meaningful way is more or less a myth.
As you’ll soon see, it really doesn’t matter which one you choose.
Let’s dive in and see what we can learn…
What’s the Difference Between Brown and White Rice?
Let’s start with the basics.
Rice is technically a seed, but we all know it as a grain that comes in white and brown and refined and whole grain varieties.
The difference between these options really comes down to the processing.
As the Minnesota Department of Health explains, whole grains, like brown rice, are made up of three separate parts:
1. The Bran
This is the outer layer of the grain that contains fiber, antioxidants, B vitamins, phytochemicals, and the majority of the minerals.
2. The Endosperm
This is the middle largest layer that contains protein, carbs, and small amounts of B vitamins and minerals.
3. The Germ
This is an inner portion at one end of the grain that contains fats, B vitamins, phytochemicals, and antioxidants like vitamin E.
Here’s a simple visual:
White rice, on the other hand, is stripped of everything except the endosperm, which, we’re told, is the crux of the problem.
Well, while it’s generally a good idea to eat a diet rich in relatively unprocessed foods, that doesn’t mean you should avoid white rice.
Continue to full article by Michael Matthews...
Do you enjoy writing too?
Do you enjoy writing articles.. stories.. or simply ranting about current issues, but do not have a space where to publish?
We would love to share if the content taps to our beat.
Get in touch, submit your work and we would be happy to review it.