In this video, I’m going to uncover which food is healthier, rice, or wheat.
Recently I did on video on whether or not bread was healthy, and I also did a video
on whether or not rice was healthy. A major/burning question came out of both of the, and that
is; Is rice healthier than wheat? That’s what we’re really going to break down in
this video. We’re going to talk about white rice versus white bread, we’re also going
to talk about wheat bread versus brown rice. We’re going to be breaking that all down,
and at the end of this video what I’ll do is, I’ll teach you about the healthiest
options for both of them. Throughout this video, I’ll give you my unbiased opinion
as to what I would chose all the way through as we go through this. Before we get started,
I’m Dr. Zyrowski and welcome to the channel. If you’re new to the channel It’s a pleasure
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So let’s go ahead and dive in here, let’s talk about which is healthier. When we look
at white rice vs. white bread we’re just going to talk about traditional white rice
and traditional white bread. I know there’s going to be variations about which brand makes
the bread, etc. But [We’re going to be talking about] just your traditional white bread.
Let’s start with the white rice though. First of all, when we look at white rice,
it’s going to be stripped of the Bran & Germ. As a result of being stripped from the Bran
& the Germ it essentially is going to have a lack of vitamins and minerals. There’s
not going to be much nutritional quality to speak of in white rice. Another thing that
we’re going to look at when it comes to white rice is that it has a Glycemic Index
that is very high, it is 73. White rice is something that is considered healthier by
most people. When we look at people who are feeding their kids food, we have rice crackers,
rice cakes, rice cereal for kids, and many adults are also making the rice switch too.
They are eating more rice flours, and its perceived to be a healthier option in the
health community. But when we look at the real statistics behind it, it’s not much
healthier. Now let’s go ahead and talk about white
bread. We’re dealing with a bread here that is bleached, it lacks vitamins and minerals,
and when we look at white bread there’s just not much going on as well. It has a glycemic
of 75 so we’re slightly higher than the rest here, and of course it has gluten which
is something that many people react really negatively to. So, looking at white bread,
there’s not much to offer to you. Looking at white rice, not much to offer. Now the
other thing about them is that they both are linked to diabetes and obesity. Diabetes Type
2, and Obesity. There are many study’s that find, if you consume a lot of white bread,
you consume a lot of white rice, you are more likely to have this issue. The other thing
I want to mention about them is, because white bread and white rice are so stripped down
and there’s nothing really in there to react to, many people who have immune conditions
typically find out that they do better with a white bread over a wheat bread. Simply because
there’s hardly any reactants in it. That’s something that many people find. If you ever
have somebody who has an immune condition and says, “well I don’t do well with wheat
bread, the ‘healthier bread’ but I do better with the unhealthier bread, the white
bread, then essentially there’s a good chance it’s just because its stripped down, there’s
not much there, there aren’t any reactants. Let’s go ahead and move on to brown rices
vs. wheat bread. These are considered the healthier alternatives. Let’s talk about
brown rice first. It contains vitamins and minerals, so when we look at brown rice, it
has the Fiber Rich Bran in it. Because it has the Bran & Germ in it, essentially what
you’re going to find is that it has some vitamins and minerals. It actually has a somewhat
decent nutritional quality to it. It also is going to have that fiber in it, remember
that white rice is really going to have that fiber stripped from it, the brown rice has
the fiber in it. It’s going to help stabilize your blood sugar a little bit, as you’re
eating it. It has a Glycemic Index of 68, it also is high in arsenic. This is where
the other shoe drops, you thought we were heading down a healthier path here but one
of the things that you have with brown rice is that because it has the Bran in it, it
has high Arsenic in it. Arsenic is considered one of the most toxic substances on earth,
it is up there on the list, and it is not good for us to consume. The brown rice has
a lot of Arsenic in it because the Arsenic is in the Bran, which it contains, vs. the
white rice which does not. It is also because it is grown in a very saturated ground, and
a very wet environment. It has a lot of Arsenic in it and that is not very healthy for us
in any stretch of the imagination. This is the big problem with brown rice. The other
thing is it has Phytic Acid which is considered an anti- nutrient. Stick around to the end
of the video because I’ll teach you how to get rid of that.
Now let’s go ahead and talk about wheat bread. Wheat bread is going to have some vitamins
and minerals over the white bread, and I stress ‘some’ here, because it’s not much.
When we look at white bread and wheat bread, the nutritional content Is really the same.
A lot of people think that they’re doing themselves a big favor by going with wheat
and they really are not. One of the things that you are getting is a little bit more
fiber, its going to help bring down that Glycemic Index by a whole whopping one point. There’s
a Glycemic Index of 74 here, but it also has Gluten in it. Now a lot of people have a gluten
sensitivity. When we look at gluten there are a lot of people who have celiac disease,
this is a very harsh reaction and immune condition that is linked to gluten. The thing is, a
lot of people think if they don’t have celiac disease then they don’t have a gluten problem,
and that’s not true. You can have a gluten sensitivity in which you still have a negative
reaction to it. It robs you of your energy, you can’t think clearly, you don’t feel
well, it gives you an upset stomach. You still have a gluten sensitivity, but it’s not
Celiac which could literally send you in a downward spiral and mess you up for a day
or two. It’s something that really doesn’t benefit anyone at this point. It’s a protein
in bread that many people react harshly to, and even these who don’t, still are having
some sort of very mild, light reactions. It also has Phytic Acid in it which is considered
an anti-nutrient. One of the things that I wanted to mention while we are here talking
about Glycemic Index, we see brown rice has a Glycemic index of 68, and wheat bread has
one of 74. Generally, the rice is coming in at a lower glycemic index. These glycemic
numbers actually came from Harvard. A lot of people ask me where I get these because
they’ll find different facts based on where they come from. These came from Harvard if
you want to look them up. When we look at brown rice vs. wheat bread,
the next question is, which should I choose? If I was handed a bowl of brown rice and a
plate of wheat bread, I would consume the brown rice, and here’s the reason for that.
When we look at the wheat bread it has gluten in it, there’s a chance that most people
in general are going to have a reaction with the gluten. When you look at that, it’s
a good chance gluten is going to be an issue. Here [Brown Rice] we are dealing with the
Arsenic issue, but depending on how its cooked, maybe it’s not that much of an issue. I
would go with the brown rice over the wheat bread, just because I would want to avoid
the gluten. I think that not only myself, but many people out there have a mild gluten
sensitivity even if they’re not having a harsh reaction. I’m going to have the brown
rice for the win, and the brown rice is going to have a little bit better nutritional quality.
I don’t want the Arsenic but I told you I would give you my opinion even though I
don’t think either of these options are great, I’m giving you my opinion to which
I would choose. Everybody is really faced with that decision at some point in their
lives. You may go to a friend’s house, you go to a restaurant and maybe you’re pinpointed
down and you have to make a choice, and so, that’s how you make it.
Next, we’re going to talk about the best rice and the best bread. We’ve talked about
all the negatives and the things you need to avoid, let’s talk about what is going
to be healthy options for both of these. Best rice, basmati or jasmine rice is generally
considered to be a good, healthy option. We wanna make sure that we are choosing sprouted
or germinated, and the reason for this is, when it is sprouted essentially it makes the
nutrients more bioactive. You’re able to digest it better, you’re able to absorb
the nutrients better, and also it reduces the Phytic Acid content just like we’re
going to find in the bread. If we have sprouted it will reduce the Phytic acid content. It’s
also best to choose organic whenever possible, and the problem is we still have an arsenic
issue. These better options still have arsenic in them. The good news is these options are
considered to have less arsenic which is a very good thing. One of the things that you
can do in order to reduce the arsenic content is first of all to wash the rice prior to
actually cooking it. The other thing that you can do is, you can cook the rice in a
big pot of water. Almost like you would cook a spaghetti or something like that. So instead
of cooking your rice with very minimum water, cook it in a big pot of water so that you
can actually boil that and get as much of the arsenic out of it as possible. These are
better options, of course I will put resources in the description below so that I can find
some sort of example so that you can actually check it out and understand what I’m talking
about. This is going to be the better options when it comes to rice’s.
Now let’s look at the better option when it comes to breads. Ezekiel is a good option.
This is an example of a sprouted wholegrain bread that is going to have a lot of good,
different grains in it. We didn’t even get into GMO and spraying the wheat with glyphosate
and all of that stuff, we didn’t go there. When we look at Ezekiel bread, it’s going
to have some better grains in it, it’s going to be sprouted so it’s going to have decreased
phytic acid content, and easier to digest, nutrients are more bio available, so this
is a better option for bread. There are probably going to be other one’s out there, Ezekiel
is going to be my example. Sourdough bread is also a better option. The reason why sourdough
bread is typically the better option is because its fermented so it’s going to almost be
predigested. It’s going to be easier for you to digest, it’s going to have the nutrients
that are more bioactive, just like when we look at Ezekiel bread. Some would consider
Sourdough to be one of the most healthiest breads out there. We actually enjoy sour dough
bread in our house as well. We also want to choose organic whenever possible, and gluten
of course is an issue here. Gluten just doesn’t go away. When we look at both of these right
here, which would I choose as the better option? If I were to have the bread handed to me,
if I were to have the rice handed to me, at the end of the day I would choose the rice.
My reason for that is, we’re going to get some good nutritional quality out of it, we’re
going to do methods that reduce the Arsenic in it. We’re going to just have some good
benefits coming from that rice. Whereas when you look at the bread, you still have a problem
with gluten. Like I said, I think I have a mild gluten sensitivity, it’s something
that I need to just stay away from for the most part. If I have to break it down, if
I have to make a choice, we’re going to go with the rice over here as the better option.
Be sure to put in the comment section below which one you choose. Put a non-bias as to
what you would’ve chosen and maybe after this video what you would choose with this
education. Put that in the comment section here below. Give this video a thumbs up, share
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