Brown Rice vs White Rice – Know the Difference!
You’re stocking up your groceries as you hunker down as the Circuit Breaker kicks in. You have to pick up rice, another opportunity to choose brown rice, oft-quoted as the healthier version. But you never really knew why people say that. Well, time for you to find out. Tropika Club shares the true story behind this millennial rivalry: Brown Rice vs White Rice
Table of Contents
- No Time to Read? Here’s a Snappy Summary of This Article
- The Key Difference between Brown Rice and White Rice
- Packing a Nutritious Punch
- Four Minerals and Nutrients in Brown Rice You Should Know:
- Should you worry about phytates?
- Starting a brown rice diet? Here’s a few tips:
- Have an Article to Suggest?
- Meanwhile, Check Out Tropika Club’s Ecosystem of Websites
No Time to Read? Here’s a Snappy Summary of This Article
- Brown rice vs. white rice: Brown rice is a whole grain that contains the bran and germ, which provide fiber and several vitamins and minerals. White rice is a refined grain that has had these parts removed, making it softer and more quick-cooking.
- Nutritional differences: Brown rice has a slight advantage over white rice when it comes to nutrient content. It has more fiber, magnesium, manganese, selenium, and antioxidants than white rice. White rice has more iron and thiamine than brown rice.
- Health benefits: Brown rice may help lower blood sugar levels and decrease the risk of type 2 diabetes, heart disease, and stroke. White rice may increase blood sugar levels and diabetes risk if eaten too frequently or in large portions.
- Other factors: Brown rice has a nuttier flavor and chewier texture than white rice. It also takes longer to cook and has a shorter shelf life than white rice. White rice is more versatile and can be used in many cuisines. Some people may prefer white rice for its taste or digestibility.
The Key Difference between Brown Rice and White Rice
We already have a bunch of foods that we associate the ‘brown’, whole grains version as the healthier, more nutritional counterpart, such as brown rice, wheat bread, and wheat pasta. We get brown rice when we leave the bran and germ in place during the milling process of rice. Brown rice is a type of whole-grains because of this. But why do so many experts recommend brown rice?
Packing a Nutritious Punch
Why is brown rice healthier than white rice? Whole-grain foods help in reducing cholesterol and lowering the risk of stroke, heart diseases, and Type 2 Diabetes. For brown rice, with its bran and germ still intact, it contains more vitamins, minerals, fibre than white rice. At the same time, brown rice has similar levels of carbohydrates, energy and protein.
Four Minerals and Nutrients in Brown Rice You Should Know:
1. Fibre
People go on and on about this. Nevertheless, fibre is one of the most important elements of a healthy diet. It may be most known as a relief for constipation, but here are some other functions you may not realise:
- Helps manage weight as it makes you feel full faster
- Keeps cholesterol levels in check
- Regulates blood sugar levels
- Nourishes gut bacteria
- Reduces risks of heart disease
2. Manganese
Manganese is a component for one of the most important antioxidants in your body, the enzyme superoxide dismutase. This antioxidant neutralises the free radicals in your body, preventing the cells in your body from getting damaged by free radicals. This mineral is also essential for your body’s energy production processes.
3. Magnesium
With an average serving of cooked brown rice, you actually absorb around 11 per cent of the recommended daily amount of magnesium. It’s necessary for blood coagulation, cellular production, and bone development in your body.
4. Selenium
Selenium is an essential element in your body’s immunity and the production of the thyroid hormone. Not to mention, it protects antioxidants too. As it works with Vitamin E, selenium protects the cells in your body from cancer as well.
Should you worry about phytates?
As you dig deeper about brown rice, you may come across phytates, or phytic acid, which some say could hinder the absorption of nutrients and minerals. Phytates bind more easily with calcium, iron, and zinc, preventing your body from absorbing it. It’s been dubbed as an ‘anti-nutrient’ as a result. But there’s a deeper story to that.
Phytates can be found in nuts, seeds, and a few other whole-grain foods as well. And most of them have enough of the enzyme phytase to break down phytic acid. Since we humans can’t produce phytase, sprouting, fermenting, or even just soaking your brown rice can reduce its level of phytic acid.
Starting a brown rice diet? Here’s a few tips:
There’s a whole array of brown rice varieties, with the colour differences coming from the amount of colour pigment (anthocyanins) in the rice bran. In the same vein, different fatty acids and aromatic compounds give each brown rice variety its own unique flavour and aroma. So why not switch up your brown rice diet with the different kinds of brown rice so you can taste all the different flavours and textures!
At the end of the day, the brown rice vs white rice rivalry is not a rigid dichotomy. It’s perfectly fine if you continue eating white rice, you only have to maintain a well-balanced diet. Want to try adding brown rice to your daily diet but never liked the taste? Try out these delicious recipes for brown rice we’ve found.
Conclusion
Brown rice is more nutritious and has more health benefits than white rice. It can help you control your blood sugar, lower your cholesterol, and protect your heart. It also has a nutty flavor and a chewy texture that some people enjoy. However, brown rice also has some drawbacks. It takes longer to cook, spoils faster, and may contain more arsenic than white rice. Some people may also find it hard to digest or dislike its taste.
White rice is less nutritious and has fewer health benefits than brown rice. It can spike your blood sugar, increase your diabetes risk, and lack some important nutrients. It also has a bland flavor and a soft texture that some people find boring. However, white rice also has some advantages. It cooks faster, lasts longer, and is more versatile than brown rice. Some people may also prefer it for its taste or digestibility.
The bottom line is that you can enjoy both types of rice in moderation as part of a balanced diet. Just make sure to watch your portion sizes and choose whole grains whenever possible. You can also mix brown and white rice together to get the best of both worlds. Or you can try other grains like quinoa, barley, or oats for more variety and nutrition.
At Tropika Club Magazine, we believe that eating well is one of the keys to living well. That’s why we share tips and tricks on how to make healthy choices that suit your lifestyle. Whether you’re looking for recipes, reviews, or recommendations, we’ve got you covered. Subscribe to our newsletter and follow us on social media to stay updated on the latest trends and topics in health and wellness.
Frequently Asked Questions (FAQ)
Q: How do I cook brown rice?
A: Brown rice takes longer to cook than white rice because it has a tougher bran layer. You can use a rice cooker, a pot, or a microwave to cook brown rice. Generally, you need more water for brown rice than white rice. For example, you can use 2 cups of water for 1 cup of brown rice, or 1.5 cups of water for 1 cup of white rice. You can also soak brown rice for 30 minutes before cooking to reduce the cooking time and make it softer.
Q: Is brown rice gluten-free?
A: Yes, brown rice is naturally gluten-free, as are all types of rice. However, some products that contain brown rice may also contain gluten from other ingredients. If you have celiac disease or gluten intolerance, always check the label for gluten-free certification before buying or eating any product that contains brown rice.
Q: Is brown rice better for weight loss than white rice?
A: Brown rice may have some advantages for weight loss over white rice. Brown rice has more fiber and protein than white rice, which can help you feel fuller and eat less. Brown rice also has a lower glycemic index than white rice, which means it does not spike your blood sugar as much and may prevent cravings and overeating. However, both types of rice are high in calories and carbs, so you should limit your portion sizes and eat them as part of a balanced diet.
Q: What are some other types of rice besides brown and white?
A: There are many other types of rice besides brown and white, such as red, black, purple, and wild rice. These types of rice have different colors, flavors, textures, and nutritional profiles. For example, red rice has more antioxidants than white rice; black rice has more anthocyanins than brown rice; purple rice has more vitamin E than white rice; and wild rice has more protein than brown rice. You can try these different types of rice to add more variety and nutrition to your meals.
Q: Where can I buy brown rice in Singapore?
A: You can buy brown rice in most supermarkets and grocery stores in Singapore. You can also order brown rice online from various websites that deliver to your doorstep. Some examples are RedMart, FairPrice Online, Shopee, Lazada, and Amazon.sg. You can also find organic brown rice from specialty stores like Zenxin Organic Food Singapore or Nature’s Glory.
Have an Article to Suggest?
Tropika Club is always looking for new and exciting content to feature in their magazine and they value the input of our readers. If you have any noteworthy content or articles that you believe would be a great addition to Tropika Club’s magazine, we are open to suggestions and encourage you to reach out to us via email at [email protected]. By doing so, Tropika Club values your expertise and knowledge in the matter and appreciates your willingness to help. We will review your recommendations and update our list accordingly
Meanwhile, Check Out Tropika Club’s Ecosystem of Websites
Tropika Club Magazine – Tropika Club Magazine is a Singapore-based publication that features articles on a wide range of topics with a focus on local businesses and content for the region. The magazine emphasizes supporting local businesses through its #SupportLocal initiative, which includes coverage of everything from neighborhood hawker stalls to aesthetic clinics in town. In addition to highlighting local businesses, Tropika Club Magazine also covers a variety of local content, including beauty, lifestyle, places, eats, and what’s on in Singapore and the Asia Pacific region.
Tropika Club Deals – Tropika Club Deals is a leading online deals and voucher shopping site in Singapore, offering amazing discounts on beauty, wellness, and fitness products and services. It’s the perfect platform for customers who want to discover the best deals without having to commit to a specific appointment date and time. These deals are available at major beauty stores, facial salons, hair salons, and other brands in Singapore, with no minimum spend required. Choose from guaranteed discounted deals in the categories of hairstyling, hair removal, facial & aesthetics, body slimming, brows & lashes, nails & makeup, massage & spa or fitness & wellness. Tropika Club Deals is also ideal for customers who want to buy vouchers as gifts or to use for the future. So whether you’re looking to save money on your next haircut or want to treat yourself to a relaxing massage, Tropika Club Deals has got you covered with the best voucher and coupon deals in Singapore!
