Brown rice is a whole grain while white rice has had some parts of the grain removed. Each type provides a slightly different amount of nutrients food.
Brown rice has several advantages from a health perspective.สมัคร UFABET
Nutrient rich
Has a slight advantage over white rice when it comes to nutrient content. It has more fiber and antioxidants. As well as more vitamins and minerals. However, these differences aren’t hugely significant.
For comparison, 100 grams (3.5 ounces) of cooked brown rice provide 1.6 grams of fiber. Whereas 100 grams (3.5 ounces) of white provide only 0.4 grams of fiber.
In the US and 5 other countries, white rice is required to be fortified with iron following the milling process. Which is why white rice is shown below to have more iron than.
High in magnesium and fiber, both of which help control blood sugar levels.
Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and decreases the risk of type 2 diabetes. Even just replacing white rice with brown has been shown to lower blood sugar levels and decrease type 2 diabetes risk.
On the other hand, eating lots of white rice has been linked to an increased risk of diabetes.
This may be due to its high glycemic index (GI). The GI measures how quickly a food increases your blood sugar.
Has an average GI of about 65 and white rice has an average GI of about 73 meaning that. White rice increases blood sugar levels faster than brown. Still, both are very high in carbs, which will cause your blood sugar levels to rise.
However, you can lower the GI of white rice by cooling it. This forms resistant starch, which moves through your digestive tract unchanged and works similarly to soluble fiber.