Do you know the difference between white and brown rice?

You very possibly know that rice is one of the most consumed foods in the world.

Rice is the basic food base for half of the world’s population. And, in countries like Spain, more and more people decide to introduce this food into their diet.

However, if you are reading this post, what you may not know is the difference between white and brown rice. Therefore, we have decided to prepare this post, and explain the difference. Take note:

 1. Brown rice is not subjected to any kind of refinement

The first difference is that it is brown rice, it is not subjected to any type of refinement or chemical process.. Thanks to this, it maintains the bran layer of the original grain, which is why its appearance is darker. Also, as a result of this layer, the brown rice stays harder, so it takes a little longer to cook.

If you notice, something similar happens with the rest of whole foods, like the popcorn kernel.

2. Nutritional differences

Second, there are nutritional differences between white and brown rice. The main ones are the following:

• Brown rice provides many more minerals than white rice, especially selenium and magnesium. The latter, remember that it is essential for the creation of fatty acids.
• Brown rice offers a considerable supply of vitamin B, thus favoring the digestive processes.
• It also serves as antioxidant source.
• Y contains the 12 essential amino acids for the body.

And all this justifies that the intake of brown rice is more favorable compared to white.

3. Relationship between white rice intake and type 2 diabetes

According to research conducted at the Harvard School of Public Health (HSPH), consuming five or more servings of white rice weekly carries an increased risk of type 2 diabetes.

By contrast, A weekly intake of two or more servings of brown rice has also been shown to be associated with a lower risk of disease.

Finally, this study explains how, substituting 50g of white rice on your plate for the same amount of brown rice, the risk of suffering from type 2 diabetes is reduced by 16%.

 And what about the caloric difference?

The thought is more than generalized that rice and the rest of whole foods help to lose weight, thanks to the fact that its caloric intake is lower. However, this is nothing more than a belief.

For example, if we analyze the calories in white bread, and compare them with those in whole wheat bread, we see how there are hardly any differences:

• White bread: 365kcal / 100g
• Pan integral: 370kcal/100g

De hecho, as you can see, in the case of bread, whole wheat provides more calories. And the same goes for rice, hence lThe importance of creating this article and disproving some popular beliefs.

Of course, beyond the caloric intake, the differences indicated must be taken into account, which do justify replacing white rice (and other foods) with its integral equivalent. Finally, we remind you that you can find many more gastronomy and health news on our blog.