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DILEMMA OF BROWN RICE vs WHITE RICE?

INTRODUCTION

Who doesn’t like rice? Be it brown or white color, long or short. As long as it is R.I.C.E. and can give satiety to people. Oryza sativa or also known as rice is the main dishes that being consumed in Asian countries. It can be eat with other dishes or alone itself. Rice can be cook by using many kind of ways which through boiling, frying and also can be made into powder form.

RICE

Rice grain is a major source of carbohydrates and protein as well as other essential nutrients for billions of people worldwide, especially in developing countries. A grain consists of 3 parts which the bran, germ, and endosperm. The bran is the outer skin of the edible kernel. It may contain antioxidants, B vitamins and fiber. The germ also contains B vitamins, some protein, minerals, and healthy fats. The endosperm contains mostly carbohydrate, protein and some vitamins and minerals.




Several products contain rice as it main ingredients such as noodles, cereal and beverages. Two type of rice are widely known by people which white rice and brown rice. What is the specialty for both of it? Let’s check it out.

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BROWN RICE BENEFITS

Reduce Risk of Diabetes
Diabetes is connecting with blood sugar control and carbohydrate intake. But, not all carbohydrate are bad. Consuming the brown rice may helping to decrease the blood sugar level as it have low glycemic index (GI). It means that, the digestion process is slower and have less impact on blood sugar level. It is good to those with type II diabetes. 

Improved Heart Health
A plant compound which is lignan is contain in brown rice. It aid to improve the heart health by defending against the heart disease. A study shown that with the present of lignin, it can lessen the fat amount in blood, cut down blood pressure and decrease arteries inflammation.

Better Weight Control
Brown rice are high in fiber compared to the white rice. In each one cup of brown rice and white rice (158g), there are 3.5g and less than 1g of fiber respectively. Besides, due to fiber-rich in brown rice, those consuming it will become full for a longer time. This assists people to cut down the calorie intake.

Promote Satiety
The fiber is abundant in the brown rice where it aids to give fullness to people for a longer time. 


WHITE RICE BENEFITS

Give Fullness
The fiber is abundant in the brown rice where it aids to give fullness to people for a longer time.

Easily Digest
White rice contain less fiber. The carbohydrate take fewer time to convert into sugar. This will help the digestion process to occur quickly.


COMPARISON

BROWN RICEWHITE RICE
Whole GrainRefined
Take more time to cookTake less time to cook
High costLow cost
Shorter shelf lifeLonger shelf life
Low glycemic index (50)High glycemic index (73)
Naturally contain vitamin and mineralsEnriched with vitamin and minerals
More fiberLess fiber
Low calorieHigh calorie


#FootNote of Glycemic Index (GI)

  • A measure of how quickly and how much a food raises one’s blood sugar levels after eating. 
  • Low GI foods have a rating of 55 or less
  • Medium GI foods are 56-69 
  • High GI foods are 70-100


Official Website: https://www.premiercereal.com



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