Rice is a common source of energy for people who are following plant-based diets. Different types of rice are available in the market for you to choose from. Two common varieties among them that people usually choose are brown rice and white rice.
White rice is commonly used by people across the world, however, brown rice is recognized as the healthier version. Therefore, it is important for you to be aware of these two varieties for choosing the right option for you.
How Brown Rice And White Rice Differ?
All rice varieties almost entirely consist of carbs along with a small concentration of protein.
But brown rice is considered healthy, as it is a whole grain, i.e., it has all parts of the grain which include the bran that has excellent amounts of fiber, the highly nutritious part called the germ, and the endosperm that is high in carbs.
But the bran and germ will be removed from white rice, which makes this variety less healthy. The bran and germ are the parts of the grain that contain most of the nutrients. Hence, a lot of nutrients present in brown rice will be absent in white rice.
Brown Rice Has High Amounts Of Fiber And Other Nutrients
The presence of bran and germ in the brown rice can be greatly beneficial for improving its nutrient content in comparison with white rice. This plant-based food is high in fiber, antioxidants, and a large number of vitamins and minerals.
Even though brown rice is a great source of a lot of nutrients, it contains certain harmful compounds too. You have to be aware of them before choosing it.
Brown Rice Has Antinutrients
Antinutrients are compounds that can limit the absorption of nutrients. Brown rice is found to have an anti-nutrient known as phytic acid that can reduce the absorption of other nutrients by the human body. Hence, this compound might decrease the bioavailability of other important nutrients.
Additionally, brown rice and different products derived from it are found to have arsenic, which is a toxic metal that can be harmful to your body. The concentration of this compound is found to be higher in brown rice in comparison with white rice.
But brown rice is shown to provide many other health benefits. The consumption of brown rice instead of white rice can be beneficial for:
- Controlling blood sugar and reducing the risk of diabetes
- Lowering the chance of heart diseases
- Acquiring high amounts of antioxidants
- Weight control
Therefore, brown rice creates a healthy option to add to your plant-based diet in comparison with white rice.