Brown rice VS white rice – which is better?
Rice is a staple dish of several coastal regions of India. And many eat it at least once a day. But due to growing health concerns, there is a sudden uproar about white rice not being too healthy and brown rice being a better option. We ask two leading nutritionists, Dr Neha Sanwalka and Priya Kathpal about the rice wars and see who emerges a winner.
White rice VS Brown rice – which is better?
According to both the dieticians, brown rice is a clear winner due to its several health benefits overriding white rice’s. Says Dr Neha, ‘One of the reasons why brown is better than white is because – brown rice is unmilled wherein only the husk of the rice is removed. The bran and the germ are intact. White rice on the other hand is obtained by milling, i.e. by removing the bran and germ. As a result, as compared to white rice, brown rice is rich in fibre, magnesium, selenium and essential fatty acids.’
People who are diabetic should stay away from white rice as it has a higher glycemic index (GI) which means the carbohydrates (sugar) are absorbed very quickly and raises one’s blood sugar levels. But they can definitely switch to brown rice. Even if you aren’t diabetic, it is wise to make the switch. ‘Research has also shown that those who eat brown rice are less likely to develop diabetes and metabolic syndrome in comparison to those who eat white rice,’ says Dr Neha.
‘Another reason brown rice is better is that is gives a feeling of satiety which helps people trying to lose weight as it’s tendency to store as fat is lesser than white rice,’ says Priya.
What is the best time to eat rice – lunch or dinner?
The best time to eat either brown or white rice is at lunchtime. This is because ‘complex carbs like rice, oatmeal, etc take longer to digest as compared to other cereals. Brown rice can take as long as 3-4 hours to digest so it is best to eat it for lunch,’ advises Dr Neha.
According to Priya, ‘If someone wants to have white rice, it’s better to have it during the day or at a time when maximum activity/workout is done. That way, one can make sure that the body will burn it and not store it as fat.’
Who should avoid eating rice?
As mentioned earlier, white rice should be avoided by diabetics and those who are overweight. ‘White rice should also be avoided by people with PCOS, deranged lipid profile and obesity. Brown rice is a great choice for them.
‘Since brown rice is rich in fibre, people with sensitive or injured digestive tracts may have to avoid it. Too much fibre can also be a problem for people with diarrhea or colitis. White rice is better tolerated in such conditions,’ adds Priya.
Source: The Health Site
Published: 19 Mar 2014
