Is there a difference between Brown and White rice

Sean_The_IT_Guy

The difference is the same as a whole wheat kernel vs the result of white flour production. The brown rice has the external jacket, the germ (baby plant), and the endosperm (white starchy fuel tank for the plant the kernel could become). The white rice is the same plant, but with the germ and jacket removed, so it's just the white starchy fuel source. White rice cooks quicker and more tender because the jacket is removed, but lacks the nutrients and fiber contained in the jacket and germ.

White rice has very little nutritional value besides as an energy source, when compared to the natural form of the grain (brown rice).

sunsetzen

http://www.globalhealingcenter.com/natural-health/brown-rice/

Rice that has been stripped of its natural wholeness has been stripped of its fiber, proteins, thiamine, calcium, magnesium and potassium. It is commonly known how important fiber is for digestive health and maintaining a healthy weight

1. Brown Rice is Rich in Selenium
Extremely high in selenium, an important trace mineral known to drastically reduce our chances of developing many illnesses.

2. Brown Rice is Very High in Manganese
One cup of brown rice provides over 80% of our daily manganese requirements. This mineral helps the human body create the important fatty acids that make healthy forms of cholesterol. It is also beneficial to the health of our nervous and reproductive systems.

3. Brown Rice Holds Naturally Occurring Oils
These heart-healthy oils are naturally found in brown rice and can help the body reduce LDL forms of cholesterol.

4. Brown Rice Promotes Weight Loss
Because of its fiber-richness and ability to keep healthy bowel function, brown rice “keeps things moving” in a way that promotes weight-loss and metabolic function. After one bowl of brown rice, you’ll feel more full despite eating a smaller amount of food.

5. Brown Rice is a Whole Grain
Unlike white rice, brown rice has not lost its wholeness. Studies show that six servings of whole grains weekly can lower the creation of arterial plaque build-up and reduce chances of developing heart disease and high cholesterol.

6. Brown Rice is an Antioxidant
Most people associate antioxidants with blueberries and green tea, but many are unaware that brown rice is also a source of antioxidants.

7. Brown Rice is Very High in Fiber
Studies have correlated the high use of whole grains like brown rice with lowered levels of colon cancer. This may be related to its high fiber content. Studies show that fiber actually attaches to cancer-causing substances and toxins, helping to eliminate them from the body, and keeping them from attaching to the cells in our colon. Brown rice also contains the necessary components to stabilize digestion, prevent/relieve constipation and promote proper elimination/bowel function.

8. Brown Rice is a Slow-Release Sugar
Unlike stripped rice, brown rice can help keep blood sugar stabilized as it releases sugars slowly and in a sustained fashion. This makes it a better option for diabetics, as compared to white rice. While studies in Asia have shown a link between the consumption of white rice and risk of type 2 diabetes, new research shows that individuals who eat at least two servings of brown rice weekly can reduce their chances of developing diabetes 2 by up to 11 percent.

MityMax96

I've heard different things from different people is there really a difference health why's? I want to put in both with my bulking just want to know if there is difference?

If you look at the nutrition label between the two, there are very slight differences.

From a carb aspect, there is no difference......I found this out recently by doing a lot of reading, so my entire thinking on carbs has changed.

While chemically, two foods sitting on the table, a bowl of cereal or a sweet potato, have a different chemical bond for carbs......once you consume them, and they are in the body.
Your body handles both the same way.
So a carb from a potato/rice is no different than a carb from skittles.

So if you need to get 23gr of carbs in your system, you can go with either option....

The only difference between brown and white rice that MAY be of note....is the fiber content in brown is a bit higher.....I think 3 gr.

dayone987

A quick google "research" will show that brown rice is higher in phytic acid which blocks the absorption of minerals. Due to its high fibre content you also don't absorb as much protein.
As one article says, it's not what you eat it what's you absorb.

jonnythan

Eat whichever one you enjoy more. The nutritional differences between them are too minor to be of note.

MityMax96

If you care to do some reading about wht/brown rice, here are some studies.

Comparison of the nutritional value between brown rice and white rice

---

Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31.

Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients.

http://www.ncbi.nlm.nih.gov/pubmed/9302338?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

---

---

Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets

J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18. .Miyoshi H, Okuda T, Okuda K, Koishi H.

The effect of brown rice with low protein intake was studied in five healthy young men. Feces were weighed, the digestibility of nutrients was determined, and blood tests were made. Each subject followed a diet consisting mainly of polished rice for 14 days and one consisting mainly of brown rice for 8 days. Both diets contained 0.5 g protein per kg of body weight. The brown rice diet had 3 times as much dietary fiber as the polished rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The nitrogen balance was negative on both diets, but more negative on the brown rice diet. The phosphorus balance on the brown rice diet was significantly negative, but other minerals were not affected by the diet. The levels of cholesterol and minerals in the plasma were not significantly different on the polished rice diet and the brown rice diet. Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J. Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein digestibility and nitrogen balance.

http://www.ncbi.nlm.nih.gov/pubmed/2822877?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

---

Mia_RagazzaTosta

White rice tastes better!

This.

MityMax96

White rice tastes better!

This.

:laugh: :laugh:

So true, that is why I think people go brown so they don't eat too much.

Katla49

Brown rice includes part of the outer husk and is lower on the glycemic index than white rice. White rice turns very quickly into sugar in your digestive system, and that is a problem for diabetics. My husband's diabetic doctor asked him to stay away from white rice and use brown rice or quinoa instead for improved nutrition and more stable blood sugar with fewer spikes.

What if I'm not diabetic?

If you're not diabetic it is probably less critical as an issue, but it will still impact you to an extent. Think about Halloween candy hangovers, and add white rice to your list of candy. You decide.

jen_zz

White rice just tastes better.

MityMax96

Are you saying that eating white rice is the same as eating some candy?

It would seem that between sugars, the body does not differentiate...

It processes it all the same....regardless of chemical bonds outside the body.

neanderthin

Brown rice includes part of the outer husk and is lower on the glycemic index than white rice. White rice turns very quickly into sugar in your digestive system, and that is a problem for diabetics. My husband's diabetic doctor asked him to stay away from white rice and use brown rice or quinoa instead for improved nutrition and more stable blood sugar with fewer spikes.

What if I'm not diabetic?

If you're not diabetic it is probably less critical as an issue, but it will still impact you to an extent. Think about Halloween candy hangovers, and add white rice to your list of candy. You decide.

That logic would dictate fruit is the devil.

boredlimodriver

yea, one tastes good, the other doesnt. brown rice, yuck

awtume9

Brown rice is gross, thats what.

indubitably.

cwolfman13

One has slightly more nutrient value than the other.

bcattoes

Personal taste preferences aside (because really what difference does it make what others like??) Fiber and the affect on blood sugar levels is the biggest difference.

http://diabetes.webmd.com/news/20100614/brown-rice-vs-white-rice-which-is-better

Alluminati

They both have their benefits and their place in meals. Depends on what I'm cooking for dinner. I would use white rice if I wanted fried rice or sushi. And would use brown if I was looking for the nutty flavor to complement a protein or veggie. I don't get too hung up on which one is better, like I said, they both have their place if you really wanna split hairs. Look at it from a taste perspective. Which do YOU prefer?

TR0berts

White rice tastes awesome.

Brown rice tastes awesomer.

baptiste565

Brown rice is a complex while white rice a simple carb.

r u serious?