New Delhi: With the growing health consciousness among people, there is always a debate over the brown and white options when it comes to food items. Be it rice or bread or eggs, the brown variation of these food items is thought to be healthier alternatives to the white ones. Speaking of brown rice, yes, it is a healthier option because it is unpolished and has the bran intact, but is brown rice really healthier than white rice?
But, before we dive into the pros and cons of brown and white rice, let's know what brown rice is.
Brown rice is a variety of rice where only the outer layer or hull is removed. It is a whole grain and an unpolished version in which the bran and germ are preserved. Due to this, it naturally contains more fibre than white rice and has been linked in studies to reduced risk of heart disease, diabetes, and several types of cancer.
But, with all the goodness in it, brown rice also contains higher amounts of arsenic, compared to white rice which is harmful to our health. In this regard, ABP Live sought the opinion of experts to understand which one is better.
Sushma PS who is the Chief Dietician at Jindal Naturecure Institute, Bangalore, shared, "Brown rice is often thought to be a healthier alternative than white rice as it is a whole grain, which means it contains the rice kernel's bran, germ, and endosperm, whereas white rice has had the bran and germ removed during processing, leaving only the starchy endosperm."
Talking about the fibre content, she further added that, "Brown rice contains more fibre, vitamins and minerals than white rice as the bran and germ of the rice kernel are high in fibre, B vitamins, and other nutrients that are essential for overall health."
Brown rice is also known to have a significant effect on people with diabetes and it is said that if you have diabetes, brown rice is a beneficial supplement to a balanced diet. Nevertheless, it's crucial to keep an eye on portion sizes and be knowledgeable about how this food item impacts blood sugar levels.
The high fibre content of brown rice has been found to considerably lower post-meal blood sugar levels in overweight and type 2 diabetic individuals.
In this regard, Kanikka Malhotra who is a Consultant Nutritionist & Dietician and a Diabetes Educator said, "Compared to white rice, it has a lower glycemic index, which means blood sugar (or glucose) rises more slowly, making it a better choice for people trying to control their blood sugar levels."
But, she also warned about the higher arsenic levels in brown rice compared to the white ones and told that it's fine if brown rice is consumed in smaller quantities but can be harmful if consumed in higher quantities.
"Arsenic levels in brown rice are greater than in white rice. Eating brown rice in moderate amounts is absolutely okay! The white form of rice can be preferable if you tend to consume a lot of it."
She further added that arsenic levels can be decreased by washing and boiling rice with lots of fresh water and that this technique is effective for both white and brown rice.
Additionally, Shalini Arvind, who is the Chief Dietitian of Fortis Hospitals, Bannerghatta Road, Bengaluru laid emphasis on the nutrient content of brown rice and said, "The bran and germ layers in brown rice provide an array of vitamins and minerals such as magnesium, phosphorus, and B vitamins which help support various bodily functions, including bone health, nerve function, and energy metabolism. In contrast, white rice lacks these essential nutrients and is typically enriched with synthetic vitamins and minerals during processing."
"However, it's important to remember that both types of rice can be incorporated into a healthy diet in moderation, as part of an overall balanced diet. Portioning is very important. Be it brown rice or a white one. Also, while transitioning, start incorporating brown rice slowly, observe your gut tolerance and then increase the frequency.", she further advised.
Not just the arsenic content, Functional Nutrition and Lifestyle Consultant, Monique Jhingon also pointed out the harm that phytic acid (present in whole grains like brown rice) can cause.
She said, "Whole grains like brown rice also contain a compound, phytic acid, that binds with minerals and prevents them from being absorbed in the body. An optimal diet is nutrient dense and provides us with the right amount and balance of macronutrients, as well as an optimal level of micronutrients. By filling up a large portion of your meals with brown rice, you leave less space for more nutrient-dense alternatives such as vegetables."
"In the case of patients who are dealing with nutrient deficiencies and need to optimize their nutrient intake to restore health, removing brown rice and other whole grains in favour of more nutrient-dense options may be warranted. Some people have gut issues that require healing and the fiber in brown rice is too much to handle. Once health is restored, brown rice can in general have a healthy place in the diet, albeit in small quantities and using methods such as soaking to eliminate the phytic acid content.", she further elaborated.
Brown rice is indeed packed with nutrients and can benefit a lot compared to the white one, but it depends on the prevailing health issues and body types. Brown rice can be beneficial, but not for all, especially those who have gut issues. Also, due to presence of phytic acid, it cuts down the absorption of seesntial minerals. But, then again, owing to its low GI, it is good for diabetics. So, its better to have a blend of white and brown rice to create a balance in your diet if you consume rice in larger quantities.