Brown and white rice

Is Brown Rice Actually Healthy (And Can You Ever Eat White Rice)?

Today you will know the major differences between brown and white rice.

Brown rice is a whole grain, plain and simple. That means it’s less processed than the white version. A whole grain has all three parts of the grain: bran (which has the bulk of the grain’s fiber), germ (which has the healthy fat), and endosperm (which is the carbohydrate)

So according to studies brown rice consumption is linked to lower blood cholesterol, improved satiety, weight loss and gut health. This is due to the high fiber content that is linked to lower risk of diabetes type 2.

As whole grains are processed like brown rice, the bran and germ are stripped away, leaving you with a simple carbohydrate in the form of the endosperm.

So What about White Rice?

The U.S. Dietary Guidelines recommend people make 50 percent of their daily carbohydrates whole grain. So the remaining must come from refined carbs like white rice and pasta. This is especially important for athletes but do you know why?

Refined carbs like white rice are easily digested so they gives the body a rapid source of energy before and after workout while having less GI distress caused mainly by high fiber intake. White rice can restore glycogen storage in muscles after exercise so you need simple carbs for maintaining optimal energy after workout. Moreover, white rice is more caloric dense than brown rice and it is good for athlete performance.

Conclusion:

Finally you need to have smart choices so whole grains are sure the best as they contain fiber, fat and carbs but sometimes we really need refined carbs especially if you are athlete and then you get tired at workout so you need a rapid source of energy. They key is the moderation.

Sources:

https://www.bicycling.com/health-nutrition/a26574280/is-brown-rice-healthy/

https://www.healthline.com/health/food-nutrition/brown-rice-vs-white-rice