At the thought of refined and unhealthy food, white is the first color that pops up on our minds. Usually, this unhealthy food has a healthier variety. For instance, white flour has its whole flour counterpart; white sugar has its brown counterpart, etc. However, even though in most cases the brown version is healthier than the white version, rice is an exception to this “rule.”
White Rice vs Brown Rice
Most people believe that white rice is bad and brown rice is good for them. Below, we discuss the common misconceptions regarding both types of rice. First, let`s get over the fact why people believe that white rice is bad.
White Rice and Blood Sugar
Most people avoid white rice as they believe that it raises blood sugar levels. The reason behind this misconception is that other white carbohydrate foods have high glycemic index, such as white bread.
However, when it comes to rice it is not the color that determines its blood sugar-raising properties. As a matter of fact, it is the type of rice that determines these properties. For instance, basmati rice has low glycemic index, no matter whether it is white or brown.
According to a study published in the International Journal of Food Sciences and Nutrition, white basmati rice raised blood sugar levels less than brown basmati rice did.
During this study, 14 healthy participants were fed 11 different types of rice, including white basmati rice and brown basmati rice. Each participant`s blood glucose levels were measured in order to determine which type of rice belonged in the medium-high index category or the low glycemic index category.
At the end of the study, it has been found that brown basmati rice belonged in the medium-high glycemic index category as opposed to white basmati rice which belonged in the low glycemic index category. As seen, the color of rice has nothing to do with its sugar-raising properties.
Brown Rice and Phytates
Even though brown rice is not bad for your health, many things about it make it inferior to white rice. For instance, brown rice contains more phytates than white rice.
Phytates are known as “anti-nutrient” as they inhibit the absorption of essential minerals found in food, such as calcium, zinc, and iron. In most cases this blockage of minerals doesn’t cause any serious health issues, but it has been reported that eating diet high in phytates can lead to mineral deficiency.
Therefore, although some claim that brown rice is healthier than white due to the fact that it is richer in nutrients, the fact that it inhibits body`s ability to absorb them makes this point irrelevant.
In a nutshell, don’t stick to the labels “good” or “bad” food as each of them comes with its pros and cons. In the case with rice, white version is superior, due to its taste, nutrition, and overall health.
Source: http://theheartysoul.com/white-rice-better-than-brown/?t=HHL