It’s all about processing
White and brown rice differ only in processing. To get white rice, the bran and germ are removed from brown rice. After such purification rice becomes more caloric, loses a significant part of fats, some protein, a number of antioxidants, B vitamins, some minerals. In addition, bran and germ contain another very valuable element – fiber. The amount of fiber in brown rice is almost 5.5 times higher than in white rice.
To compensate for the loss of nutrients during processing, many manufacturers supplement white rice with thiamine, niacin, folic acid and iron. However, not all white rice that we see on the shelves is enriched, so in terms of nutritional value it loses out to its brown counterpart.
To reduce the risk of diabetes
Like any starchy food high in carbohydrates, rice can cause obesity. However, in a Japanese study1 it was shown that this applies only to white rice. Participants in the experiment who consumed brown rice instead of white rice for a year maintained a stable weight. And scientists from Harvard2 found that it can reduce the risk of developing type II diabetes. While volunteers who ate white rice at least five times a week had a 17% higher risk of developing the disease than people who rarely ate rice, those participants who ate at least two servings of brown rice a week had an 11% lower risk.
Health benefits and harms depend not only on the processing of grains, but also on the type of rice. Thus, crumbly varieties (basmati, carnaroli) are rich in amylose, which slows down the digestion of starch and helps to “feed” the beneficial bacteria in the intestines. But sticky rice (arborio, koshihikari), used for sushi, puddings, risotto, contains a lot of amylopectin and is digested very quickly, which can cause a sharp rise in blood sugar levels, especially in people with diabetes.
According to the American Heart Association guidelines, replacing white rice with brown rice is especially beneficial for those with high blood pressure, high cholesterol and blood sugar levels, overweight, cardiovascular disease and a tendency to constipation. In general, brown rice can be called a healthier and healthier product than white rice, but with some caveats.
Read also: The porridge is good, but the cup is small! The whole truth about the benefits and harms of cereals
Contraindicated in pregnant women and children
Rice, more than any other cereal, can accumulate arsenic from the soil. This toxin is present in all types of rice, but it is more abundant in brown rice because it is found in both the grains and the bran. Rice bran can also “absorb” heavy metals (cadmium, chromium, lead and mercury), especially if the fields are located near highways, polluted industrial or mining areas. This is why unprocessed rice is not recommended for pregnant women and children under 6 years of age.
Because of its high phosphorus and potassium content, brown rice should be consumed with caution by people with heart and kidney disease. For example, too much potassium can trigger a heart attack.
Brown rice is high in phytic acid, or phytate, which interferes with the absorption of iron and zinc. This is rarely a problem for people who follow a balanced diet and eat meat regularly. However, for vegetarians and people in poor countries, high levels of phytate in food can lead to micronutrient deficiencies. To reduce the amount of this substance, brown rice is soaked, sprouted and fermented before cooking.
Finally, because of its richness in fiber, brown rice is contraindicated in people with inflammatory bowel disease, diverticulitis, colorectal cancer, and after recent GI surgery.
- Relationship between rice consumption and body weight gain in Japanese workers: white versus brown rice/multigrain rice, Kimi Sawada, Yukari Takemi, Nobuko Murayama, Hiromi Ishida. Applied Physiology, Nutrition, and Metabolism, 2019, 44:528-532.
- White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women, Dr. Qi Sun, Dr. Donna Spiegelman, Dr. Rob M. van Dam, Dr. Michelle D. Holmes, Ms. Vasanti S. Malik, Dr. Walter C. Willett, Dr. Frank B. Hu. Arch Intern Med. Author manuscript; available in PMC 2011 Jan 20. Published in final edited form as: Arch Intern Med. 2010 Jun 14; 170(11): 961–969.
Shutterstock/FOTODOM UKRAINE photos were used
