It's very popular conviction among people who care about their shape, that the only right choice of rice is brown rice. Supposedly, white rice causes instant gain of weight. Is it true that people on diet should always choose brown rice and avoid white one?
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Rice is a kind of grain from the grass family which includes 25 species. Edible rice is the base of nutrition of 1/3 of the world's population. The most popular kinds of rice are following: white, brown, parboiled, jasmine, basmati, wild, red and black (Indonesian).
At the beginning I will remind you that cereals consist of embryo, endosperm and husk. Embryo is a rich source of protein, vitamins and minerals. Endosperm is the source of starch. Husk creates seed and fruit coat. It is the source of fibre. White rice is obtained by removing the outer layer and leaving only the endosperm, which is the largest part of the grain, but the least valuable when it comes to vitamins and minerals.
Whereas, brown rice lacks the external inedible husk and its brown colour is caused by the presence of few layers of bran rich in nutrients.
In comparison to white rice, brown rice is far richer in vitamins (B6, E, K, thiamin, riboflavin, niacin, pantothenic acid, folate), minerals and fibre, which can be found in the not-removed husk. There is 3.5 times more fibre in brown rice and 100 g of this product contains about 320-330 kcal.
Brown rice has lower glycemic index than white rice. GI for brown rice is about 50, whereas, for white rice it's about 70. It means that the level of glucose increases more slowly after eating brown rice than after eating white rice. It is digested more slowly, which is why the feeling of satiety can be experienced for longer period of time. That's the reason why it is recommended to diabetics and people on diet.
But remember that the glycemic load is much more important. Its value depends on the products included in the whole meal. We rarely eat a bag of rice without any additives.
And that's the end of the advantages of brown rice. It's worth noticing that it requires longer time of boiling than white rice. You have to boil brown rice for about 30 minutes, whereas white rice for about 15 minutes.
White rice is digested much better and it doesn't load digestive tract that much.
It is recommended for children, people suffering from allergies, recovering patients and those with digestive tract diseases because of its digestibility.
It is also a great solution for sportsmen, especially before and after training. For a sporst person the priority should be supplying the necessary amount of energy without overloading digestive tract, in order to realise training plan without any obstacles.