Rice is probably the most famous food consumed in the world. And with that stated, it’s not a coincidence how massively it is well consumed. But the truth is this, the heavy consumption of White rice actually does more harm than good to our health.
Now, before we go into the needed details of what white rice can do to harm the body, I know you might be wondering what other food can replace White rice. Well it’s simple because it’s the BROWN RICE. I’ll be letting you understand why you need to consume more of brown rice than the white rice.
Brown rice is simply the entire whole rice grain, you will understand what it looks like if you’ve ever seen a freshly harvested rice before. It contains the fiber bran, and carbohydrate rich endosperm.
While the white rice is stripped of it’s bran and leaving just the endosperm. I can say that white rice is considered as empty carbs since it’s been stripped off of it main source of nutrients. Although when cooking, a lot of other nutrients is added to enrich it, but it is no longer as naturally nutritious as the brown rice because that bran has so much nutrients. According to an expert Nutritionist, the nutrients found in the brown rice are listed below.
Calories:216, Carbs:44 grams, Fiber:3.5 grams, Fat:1.8grams, Protein:5grams, Thiamin (B1):12% of the RDINiacin (B3): 15% of the RDIPyridoxine (B6): 14% of the RDIPantothenic acid (B5): 6% of the RDIIron: 5% of the RDIMagnesium: 21% of the RDIPhosphorus: 16% of the RDIZinc: 8% of Calories:216, Carbs:44 grams, Fiber:3.5 grams, Fat:1.8 grams, Protein:5grams, Thiamin (B1):12% of the RDINiacin (B3): 15% of the RDIPyridoxine (B6):
14% of the RDIPantothenic acid (B5):
6% of the RDIIron:
5% of the RDIMagnesium: 21% of the RDIPhosphorus: 16% of the RDIZinc:
8% of the RDICopper:
10% of the RDIManganese: 88% of the RDISelenium: 27% of the RDI RDI
And this is why the brown rice is considered the most healthy type of rice advisable for consumption.
Now, the health risks involved in the much consumption of white rice includes weight gain, type 2 diabetes, a large waist line, and even high blood pressure. Meanwhile brown rice has a very low risk of all that health problems.
Because white rice is easy to digest, it is good for people with digestive problems. But otherwise, go for brown to be much on a safer side as studies have shown that people who regularly eat large amount of white rice have higher risk of metabolic syndrome.
So eat healthy, and stay safe.