Rice has become a very confusing grain, is it bad or is it good? There are many diets out there which tell you to remove all carbohydrates from your daily intake of food…but why? MotivatePT will guide you through the differences between white and brown rice to help you to decided which grain is actually healthier.
Firstly, it is important to know the basics – what is rice? Rice is a cereal grain and is eaten in huge amounts across the world. There are different types of rice – brown, white, black, red and they all differ in their nutrition content.
Yes – Rice is a complex carbohydrate, this means it is made up of sugar molecules, that are bound together in a long complexed chain. Both simple and complex carbohydrates are turned into glucose and are then used as energy. Glucose is used in the cells of the body and the brain. If there is any unused glucose that has not been burnt as energy, it will then be stored in the liver and muscles as glycogen, and will be used when needed. If we were to eat more carbohydrates than our body needs, the glycogen stores will then become full. Our body will resort to storing the glycogen as adipose tissue (fat). Therefore, it is extremely important that we are eating the correct sized portions of carbohydrates.
Within our daily intake of food, most of our carbohydrates should come from complex carbs (starches). This is because they provide us with vitamins, minerals, and fibre as opposed to simple carbohydrates which are sugars and are known as empty calories and they hold very little nutritional value. Although some are natural occurring like the sugars in milk most of them have been processed. Therefore it is key that you are eating the correct type of carbohydrates to sustain a healthy diet.
Not many people are aware of the difference between white & brown rice. Brown rice is the whole grain with just the outer layer (husk) removed, this means it still contains all the healthy nutritional value such as fibre and vital nutrients. White rice has been milled to remove the bran, which reduces its fibre and nutrient content drastically. The grain is further polished to remove the remaining layer of germ which contains essential oils.
Brown rice is significantly healthier as it contains: twice the manganese and phosphorus as white, 2 ½ times the iron, 3 times vitamin B3, 4 times the vitamin B1 and 10 times the vitamin B6. This allows you to feel fuller for longer and it will help to prevent overeating, hunger surges and weight gain.
Overall, MotivatePT believes that brown rice is an excellent choice of food as it contains a good amount of starch. Brown rice also gives us lots of slow releasing energy, are low in fat and are great value for money. It is recommended by the NHS that an average adult aged 19-64 should have a daily intake of 260g of carbohydrates per day. Other great sources of carbohydrates are breads which are wholemeal, granary/brown, potatoes, brown pasta, wheat, oats.