Switch to the brown rice


Rice is the basis for the diet of every person actively doing sport. In most cases people eat the white rice. You can often see that other types – including brown rice – differ in price. Is the higher cost associated with better quality and richer composition? We will try to answer these and other questions in the following article.


1. A few words about composition and nutritional values of rice.
2. Brown and white rice – what to choose?
3. Conclusions.

 1. A few words about composition and nutritional values of rice.

Grains of brown rice have characteristic elongated shape and brown color due to the removal of the outer layer – inedible chaff. This type of rice is a source of large amount of vitamins. It contains thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, B6, folates, and vitamin E and K. Absent compounds include vitamins A, B12, C, D, as well as carotene and lycopene .

Brown rice is also a source of macro- and micronutrients. The first group includes calcium, magnesium, phosphorus and potassium are mentioned. The second group includes zinc, manganese, copper, selenium and iron. Nutritional and energy values in a portion of boiled rice are:

– 2.58 g protein;
– 22.96 g carbohydrates;
– 0.9 g fats;
– 1.8 g fiber;
– 73.09 g water;
– 0.35 g sucrose.
The total energy value is 111 kcal.

In addition it is worth mentioning that brown rice subjected to thermal treatment is deprived of fructose, glucose, galactose, lactose, cholesterol and caffeine.

2. Brown and white rice – what to choose?

Comparing the brown rice with the popular white rice, we will discover interesting results. The brown rice characterizes by a greater amount of fiber (349%), magnesium (219%), vitamin E (203%), vitamin B6 (185%) and protein (19%). The main source of its rich composition is the outer shell of grains called the silver shell.

I should almost mention that among the differences there also is the low glycemic index. When the two products are compared with each other, the discrepancy between them is 15. This feature has influenced the use of brown rice in the treatment of diabetes and as a natural way of regulating the level of sugar in the blood. The previously mentioned shell contains fat that reduces cholesterol in the blood, and also makes the feeling of satiety last longer.

The remaining differences between brown and white rice also include longer cooking times, shorter shelf life, as well as other taste values and of course the price.

3. Conclusions.

The composition of brown rice is richer. It contains higher amounts of fiber, vitamins and minerals.It prevents diabetes and hypercholesterolemia. Its pro-health properties need no advertisement. If you are not discouraged by a longer cooking time, higher price and different taste sensations, we encourage you to include this product in your everyday diet.

I would gladly switch to brown rice, but unfortunately white rice is way more affordable. That’s true however it is worth to at least switch to brown rice when you’re on weight reduction. I confirm, it is healthier and in addition I liked its taste more.That’s right, you can get used to everything. All it takes is some time and determination.

Brown rice contains more arsenic, so it’s not necessarily healthier.  But you shouldn’t make generalizations about white rice. The basmati rice is white but it is probably worth recommending. I have also heard opinions that brown rice causes bloating. I would not agree to cutting of white rice completely. Brown rice contains more fiber, which means that the pure energy value is smaller than in white rice. So basically we will provide less fuel to our body even though it may seem to be no difference. Therefore, the diet should be diversified and as often as possible people should use different sources of macronutrients.

Posted on: September 21, 2018

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