Why is brown rice better

The table below shows how vitamins and minerals compare in a cup of cooked brown rice versus a cup of cooked, enriched white rice.

It also shows the recommended daily amounts for an adult aged 19 years or over. Amounts vary by age and sex. White rice is brown rice with the bran and germ removed. The bran and germ both contain valuable nutrients. As a result, white rice is lacking in some antioxidants , B vitamins, minerals, fats, fiber, and a small amount of protein. That said, manufacturers enrich many varieties of white rice to replace the nutrients lost during processing.

In the U. As the table above shows, brown rice contains more vitamins and minerals than white rice, except for iron and folate. Purple rice is also high in fiber and nutrients. Learn more here.

In some cases, one type of rice may be preferable to another. The following sections discuss whether white rice or brown rice is better for certain people with certain conditions or goals. Brown rice contains more phosphorus and potassium than white rice. People with kidney disease may need to limit these nutrients in their diet. This is because kidney disease makes the kidneys less able to properly regulate the levels of these nutrients in the body.

If potassium levels become too high, for example, it can lead to other health concerns such as heart attack. What else can people eat on a low fiber diet? Find out here. The American Heart Association AHA suggest choosing whole foods over refined foods, such as white rice, to reduce the risk of:. What other foods can a person eat as part of a high fiber diet?

Some people have raised concerns about whether or not rice is healthful to eat. Below, we look at some of these concerns. Some people are concerned that arsenic in rice could lead to bladder or lung cancer. A report by the Food and Drug Administration FDA concluded that arsenic can be present in brown or white rice, but it is more likely to occur in brown rice, as it accumulates in the bran. The FDA concluded that it might be better for women to avoid rice during pregnancy, and for children to avoid rice until the age of 6.

They called for further research to establish how much arsenic is present in rice and other foods, and to identify the exact risk to human health.

Rice is a starchy and high carb food. Brown rice gets its name from the color of the grain. It is a whole grain , which means it is made up of all three essential, unprocessed components of the original grain: the bran, germ and endosperm.

It has a lower glycemic index, [which means it] is less likely to contribute to type-2 diabetes, more micronutrients and more fiber," chef Sabrina Sexton , director of culinary at Commonpoint Queens and previous program director at the Institute of Culinary Education in New York City , told TODAY.

Brown rice makes a great base for hearty grain bowls the higher fiber content will help you feel fuller longer as well as in dishes where a slightly nutty taste is appreciated, like a pilaf with roasted veggies. While brown rice can be substituted in almost any dish where white rice is used, it's important to note that the cooking time will need to be adjusted since brown rice takes a little longer to cook.

Brown rice is not a good choice for dishes like puddings or risotto, however. Don't let this deeply colored rice intimidate you. Black rice also known as "forbidden rice" , along with purple and red rice, is just like brown rice in that it is an unprocessed grain so it maintains a lot of its nutritious value.

In addition to the fiber, vitamins and minerals, the deep hues of these grains actually makes them healthier. Similar to blackberries and wild blueberries , the pigment comes from a plant phytochemical called anthocyanins and it's filled with antioxidants.

On its own, the rice has a slightly nutty flavor akin to brown rice so it's also a great base for savory toppings. Wild rice isn't actually wild in the traditional sense. This "rice" is a healthy choice for people looking to add some nutritious texture texture to salads or other sides because it holds up well when sauced. According to Fernstrom, a 1 cup serving of wild rice has about 50 fewer calories than brown rice and 10 fewer grams of carbohydrates.

Moreover, rice bran has also been associated with a reduction in LDL cholesterol, and with the bran intact in brown rice, it doubles as a natural cholesterol lowering remedy. Most grains are exposed to arsenic, an element found in soil and water, and when exposed to it, you can get inflicted with serious conditions.

Brown rice contains more arsenic than most other grains, therefore the risk of being inflicted with the conditions increases. Even small amounts of arsenic can increase the risk of cancer, heart disease, and type 2 diabetes.

Eating brown rice everyday might be a better option than eating white rice. Its nutritional superiority makes it a much healthier and beneficial option, and it can even help with weight loss. Whole grains are known to be more beneficial to health in general, and the abundance of minerals in brown rice can help in keeping your body healthy and fully functional.

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