When we talk about refined and unhealthy food, the color that seems to be associated with it is white. Let see, white sugar, white flour, and white rice are often considered to be less healthy compare to their counterpart such as brown sugar, whole flour, and brown rice.
Although it may be true for most foods that white version is unhealthier than the brown version, rice seems to be one of the only exceptions.
White Rice vs Brown Rice
White rice is considered as bad for consumption, while the brown rice is believed to be good. We will discuss why these opinions are wrong. But, first let clear up the fact why people think that white rice is bad for them.
White Rice and Blood Sugar
The main reason why people trying to be healthy avoid white rice is because they assume that it will spike your blood sugar if you eat it. This misconception is mainly due to the fact that other white carbohydrate foods, such as white bread, have such as high glycemic index.
But if we talk about rice, you need to know that color is not the one that determine the sugar level of the food.
The truth is, the one that determine the sugar level of a rice if the type of the rice. For example, we can see basmati rice. Despite the color, this type of rice contain low glycemic index compare to other types of rice.
The International Journal of Food Science and Nutrition published a study that reveals how white basmati rice increase lesser amount of blood sugar compare to the brown basmati rice.
The study involved 14 healthy participant where all the participant were feed with 11 different types of rice, including white and brown basmati rice. To determine which type of the rice that fit to the category of medium – high index or low glycemic index, every participant got their blood glucose level measured.
The result of the study revealed that brown basmati rice belonged to the medium – high glycemic index category while white basmati rice belonged to the low glycemic index category. This result also shown that actually, color of the rice has nothing to do with its sugar level.
Brown Rice and Phytates
Brown rice contains more phytates than white rice, and even though it is not bad for your health, this makes it inferior to white rice.
Phytates prevent the absorption of essential mineral in food, such as iron, zinc, and calcium, and are known as “anti-nutrient”. The preventing of mineral in most cases does not cause any serious health problems, but it can lead to a deficiency of mineral.
Most of the people believe that brown rice is healthier than the white because it is richer in nutrients, but this is not true due to the fact that it inhibits the ability of the body to absorb those nutrients.
As a conclusion, you should know that white version of rice is superior because of its nutrition, taste, and overall health.