Brown rice benefits then white rice: which is better? Which is healthy?[/b]
Let me ask you a question. If you choose, do you choose to eat brown rice or white rice ?
Someone may choose brown rice. why? Because many articles and advertisements now say that eating brown rice is a good and healthy choice, while eating white rice is said to be a bad and unhealthy choice.
Some people say that if you want to lose weight, or avoid fat gain, muscle gain, or want a healthier body, brown rice should be the best choice, and white rice should not be eaten .
Is this statement correct?
Do not. Now let me tell you 5 reasons why this is nonsense .
Reason 1: Glycemic index
The glycemic index (GI) classifies foods according to the rate and height at which they raise blood sugar levels. The higher the GI value of food, the faster the digestion rate, and the faster and higher the blood sugar level. The lower the GI value of food, the slower the digested food and the slower the increase in blood sugar levels.
For this reason, many people think that it is a good idea to choose food based on the level of glycemic index (eating low GI foods and avoiding high GI foods), so that it seems to be able to digest fat faster, prevent fat gain, and increase fullness Heart disease, diabetes, etc.
White rice does have a higher GI value than brown rice . This is often used as the first reason to prove that brown rice is better than white rice. No matter what type of rice (long grain, short grain, jasmine, etc.) is compared, brown rice has a lower GI value than white rice.
However, is this glycemic index really important for us? In most cases, it is not important . Why is this?
The GI value of food depends on the first thing you eat in the morning. After a night of digestion, there is no food in the stomach, and the first food to eat the next morning will affect your blood sugar. Most people won't eat a bowl of white rice first in the morning.
After eating other foods and then eating rice, the GI value of the rice does not matter, because other foods are already being digested in your digestive system, which will reduce the speed of digesting all other foods.
Another situation is that only rice is eaten and no other food, and most people do n’t seem to eat that way.
In the course of our meal, in addition to rice, there will be other meats and vegetables, eating into the time these foods, it has changed our body's glycemic index, and other food protein , fat , fiber, etc. , will Greatly reduce the glycemic index and digestion speed of the entire food . Therefore, it is important to have a reasonable diet.
Therefore, a meal of white rice + some fiber / fat / protein has the same slow digestion rate as a meal of brown rice + the same fiber / fat / protein, and the effect of blood sugar is the same.
Simply put, there are other side dishes when you're eating , the eating is rice or brown rice becomes not important .
Reason 2: fiber, protein, micronutrients and anti-nutrients
It is said that another reason why brown rice is better than white rice is nutrients.
"Brown rice has more fiber, more protein and more healthy nutrients. On the other hand, white rice has little nutritional value."
This argument, right?
incomplete. In fact, the nutrients of brown rice and white rice are almost the same, the difference is not big, and it can be ignored .
They are almost the same in terms of nutrients , including protein is exactly the same (3 grams per serving). Some people say that brown rice has a huge advantage over white rice in fiber, but the actual situation is that the amount of fiber in brown rice is only 1 gram more than white rice ...
While eating white rice, eat a small piece of broccoli or 10 small green peas (or some vegetables you like) and you will immediately have the same amount of fiber.
Therefore, people often exaggerate the fiber and protein content (and calorie / carbohydrate / fat content) of brown rice, which is often used blindly to say that brown rice is good rice and white rice is not a good reason. In fact they are almost the same .
Moreover, the advantages of brown rice are very small (for example, containing 1 gram of protein), which is not important in the actual diet.
By the way, if you want to get more protein and / or fiber in your diet, the best option is to add chicken (or other meat) and vegetables to the rice. This will slow down digestion, have a much smaller effect on blood sugar, and provide enough protein and fiber, as well as various micronutrients needed by the body.
Brown rice contains a lot of micronutrients (various vitamins and minerals), while white rice does not?
1. First of all, this is true . White rice is basically brown rice with the outer layers removed, and those outer layers contain various micronutrients. So when they are removed during processing, many of these micronutrients are also removed. Therefore, brown rice certainly has an advantage over white rice at this point.
2. Second, none of this will have any effect on fat loss , fat gain , muscle growth , muscle loss, or anything similar . Because the extra few micronutrients will not have any meaningful impact.
3. The fourth and most interesting is the problem of anti-nutrients . In fact, white rice is no less
nutrient than brown rice, and may even be more, and white rice has a better nitrogen retention effect than brown rice. This is because the content of fiber and phytic acid in brown rice acts as an anti-
nutritional factor, reducing the bioavailability of the micronutrients it contains.
FOR FURTHER DETAIL CLICK HERE
Let me ask you a question. If you choose, do you choose to eat brown rice or white rice ?
Someone may choose brown rice. why? Because many articles and advertisements now say that eating brown rice is a good and healthy choice, while eating white rice is said to be a bad and unhealthy choice.
Some people say that if you want to lose weight, or avoid fat gain, muscle gain, or want a healthier body, brown rice should be the best choice, and white rice should not be eaten .
Is this statement correct?
Do not. Now let me tell you 5 reasons why this is nonsense .
Reason 1: Glycemic index
The glycemic index (GI) classifies foods according to the rate and height at which they raise blood sugar levels. The higher the GI value of food, the faster the digestion rate, and the faster and higher the blood sugar level. The lower the GI value of food, the slower the digested food and the slower the increase in blood sugar levels.
For this reason, many people think that it is a good idea to choose food based on the level of glycemic index (eating low GI foods and avoiding high GI foods), so that it seems to be able to digest fat faster, prevent fat gain, and increase fullness Heart disease, diabetes, etc.
White rice does have a higher GI value than brown rice . This is often used as the first reason to prove that brown rice is better than white rice. No matter what type of rice (long grain, short grain, jasmine, etc.) is compared, brown rice has a lower GI value than white rice.
However, is this glycemic index really important for us? In most cases, it is not important . Why is this?
The GI value of food depends on the first thing you eat in the morning. After a night of digestion, there is no food in the stomach, and the first food to eat the next morning will affect your blood sugar. Most people won't eat a bowl of white rice first in the morning.
After eating other foods and then eating rice, the GI value of the rice does not matter, because other foods are already being digested in your digestive system, which will reduce the speed of digesting all other foods.
Another situation is that only rice is eaten and no other food, and most people do n’t seem to eat that way.
In the course of our meal, in addition to rice, there will be other meats and vegetables, eating into the time these foods, it has changed our body's glycemic index, and other food protein , fat , fiber, etc. , will Greatly reduce the glycemic index and digestion speed of the entire food . Therefore, it is important to have a reasonable diet.
Therefore, a meal of white rice + some fiber / fat / protein has the same slow digestion rate as a meal of brown rice + the same fiber / fat / protein, and the effect of blood sugar is the same.
Simply put, there are other side dishes when you're eating , the eating is rice or brown rice becomes not important .
Reason 2: fiber, protein, micronutrients and anti-nutrients
It is said that another reason why brown rice is better than white rice is nutrients.
"Brown rice has more fiber, more protein and more healthy nutrients. On the other hand, white rice has little nutritional value."
This argument, right?
incomplete. In fact, the nutrients of brown rice and white rice are almost the same, the difference is not big, and it can be ignored .
They are almost the same in terms of nutrients , including protein is exactly the same (3 grams per serving). Some people say that brown rice has a huge advantage over white rice in fiber, but the actual situation is that the amount of fiber in brown rice is only 1 gram more than white rice ...
While eating white rice, eat a small piece of broccoli or 10 small green peas (or some vegetables you like) and you will immediately have the same amount of fiber.
Therefore, people often exaggerate the fiber and protein content (and calorie / carbohydrate / fat content) of brown rice, which is often used blindly to say that brown rice is good rice and white rice is not a good reason. In fact they are almost the same .
Moreover, the advantages of brown rice are very small (for example, containing 1 gram of protein), which is not important in the actual diet.
By the way, if you want to get more protein and / or fiber in your diet, the best option is to add chicken (or other meat) and vegetables to the rice. This will slow down digestion, have a much smaller effect on blood sugar, and provide enough protein and fiber, as well as various micronutrients needed by the body.
Brown rice contains a lot of micronutrients (various vitamins and minerals), while white rice does not?
1. First of all, this is true . White rice is basically brown rice with the outer layers removed, and those outer layers contain various micronutrients. So when they are removed during processing, many of these micronutrients are also removed. Therefore, brown rice certainly has an advantage over white rice at this point.
2. Second, none of this will have any effect on fat loss , fat gain , muscle growth , muscle loss, or anything similar . Because the extra few micronutrients will not have any meaningful impact.
3. The fourth and most interesting is the problem of anti-nutrients . In fact, white rice is no less
nutrient than brown rice, and may even be more, and white rice has a better nitrogen retention effect than brown rice. This is because the content of fiber and phytic acid in brown rice acts as an anti-
nutritional factor, reducing the bioavailability of the micronutrients it contains.
FOR FURTHER DETAIL CLICK HERE
