Dietary trends will always exist, continuously changing our beliefs and food choices in its
most minute manner.
And one of the staple foods in the entire world, rice, has been subjugated to such a
change.
In this case, the popularity of brown rice has risen over the years, possibly replacing
its traditional white rice counterpart.
Touted for its health benefits and supposed aid in weight loss versus white rice, brown
rice’s claim for fame isn’t much different from the usual trendy superfood that pops
up from time to time.
But is it truly a worthy replacement, or like most of the time, is it just an unnecessary
change?
First, in a structural sense, the difference between white and brown rice is its refinement.
Rice is actually the seed of the grass species Oryza sativa, and it contains multiple pieces
and layers.
When refined, white rice removes all but one part of the seed, the endosperm.
Brown rice, however, only removes the outermost layer of the seed, the hull, leaving behind
the endosperm, along with part of the awn, the bran, and the germ.
And it’s these remaining pieces that supposedly provide beneficial sustenance that is non-existent
in white rice.
In a macronutrient standpoint, the extra pieces provide brown rice 40% more protein and twice
as much fiber.
However, it’s still not that much overall at only 5 grams of protein and 3.5 grams of
fiber per cup.
When it comes to micronutrients, though, then brown rice certainly seems superior to its
white counterpart.
But, brown rice also contains the antinutrient phytic acid.
Phytic acid is considered an antinutrient because it binds to minerals in the digestive
tract, which greatly reduces its absorption rate.
Research has shown that this can affect absorption of crucial minerals such as zinc, iron, and
magnesium.
One research even found that a diet consisting of brown rice reduced protein digestion more
so than white rice.
And, even though brown rice contains more minerals, the study also found that mineral
levels were the same in both brown and white rice diets.
On top of this, it’s quite common in the market to find white rice that is enriched
with the nutrients that were removed during processing, which negates the potential nutrient
benefit of brown rice.
One thing you should keep in mind though, is that both white and brown rice contains
high levels of inorganic arsenic, a compound toxic to the body, especially for children
and pregnant woman.
Regular high consumption of inorganic arsenic can increase risks of bladder, lung, and skin
cancer, as well as heart disease.
Ironically, the quote, “healthier” brown rice contains roughly 80% more arsenic than
white rice.
Fortunately, you can reduce arsenic levels dramatically by thoroughly washing your rice
before cooking and cooking it in a 6 to 1 water to rice ratio.
So far, it might sound pretty bad for brown rice, even though we’re told it’s supposed
to be dramatically healthier.
But, there is one thing that brown rice might hold over white rice, and that is its effect
on diabetes.
In one meta-analysis, white rice was associated to increasing risks of diabetes by 11% for
each daily serving consumed.
Conversely, brown rice was associated with a 16% decreased risk of diabetes, especially
when replacing white rice consumption.
Much of this is believed to be explained by the difference in glycemic loads, the effect
a food has in increasing blood sugar levels.
White rice sits at a moderately heavy 29 on the GL while brown rice is at a respectable
16.
If you’re already at risk of diabetes, then switching to brown rice does make a bit of
sense.
Finally, when it comes to fitness goals, you simply have to look at its macronutrient breakdown.
As discussed, neither are great sources of protein, which means it probably wouldn’t
be the first thing to consider when building muscle or strength.
However, they are high in carbohydrates, which can provide you energy.
Also, as like most carb foods, they are extremely calorie dense and simple to eat a high amount.
That means neither are great for weight loss, but can be beneficial for bulking.
So, after all this discussion, who wins the overall battle?
And, fighting against my urge to say, “it depends”, quite honestly, the answer is
more closely defined as a draw.
Undoubtedly, the differences between the two exists, but much of it has little impact,
especially on healthy populations.
Unless you’re at risk of certain ailments, like diabetes, then looking at the big picture
of your entire diet, along with exercise, is much more important than choosing the color
of your rice.
Perhaps the best option for you is to choose the one that you simply enjoy eating the most,
then consider their benefits and drawbacks.
Sorry food fad lovers, there’s nothing to see here.
Share your thoughts on the rice race below.
Was I rice about the results?
Or does one actually rice above the other?
Let me know!
As always, thank you for watching!