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Brown Rice vs White Rice: Rice is such a part of the Indian thali. However, there are two types of rice available in the market, white and brown. After seeing these, the first question that often comes is – Is white rice harmful for health and is brown rice a better option? From weight loss to blood sugar control, different claims are heard regarding both. But, what exactly is the difference between the two rices? Which one makes more sense to choose for daily eating? Delhi Diet Clinic Noida is telling about this Dietician Amrita Mishra-

Why did you stay away from white rice?

While making white rice, a large amount of the outer layer and bran of the rice is removed. Due to this, its texture becomes soft and it also cooks quickly. However, due to this processing, it has less fiber and some micronutrients as compared to brown rice. White rice is a good source of carbohydrates and gives energy to the body. Problems can arise when it is consumed in excessive amounts and there is a lack of vegetables, pulses, protein and fiber in the diet. Therefore, instead of blaming rice alone, it is important to look at the balance of the entire plate.

What is special about brown rice?

Brown rice is relatively less processed, so it retains more bran and germ. This is the reason why it contains more fibre, magnesium and some other nutrients than white rice. Fiber can help keep the stomach feeling full for a longer period of time. In such a situation, brown rice can be a useful option for those who want to control weight. A diet high in fiber is also considered beneficial for digestive health.

Which is better for diabetics?

Here too brown rice often gets the edge. White rice can be digested quickly and can raise blood glucose rapidly in some people. The extra fiber present in brown rice can help relatively slow down the digestion and absorption of glucose. However, this does not mean that a person with diabetes cannot eat white rice at all. The quantity, pulses and vegetables eaten with rice, protein and the total diet of the person is equally important.

So should you give up white rice?

This is not at all necessary. If you like white rice and are healthy, then it can be made a part of the diet in balanced quantities. Adding pulses, vegetables, salad or protein sources to rice makes the meal more balanced.