The question often is which rice is healthier, brown or white. Brown rice is certainly healthier because it contains zinc, fiber and magnesium, in greater quantities than white rice. White rice grains are peeled and polished, then the outer layer of grain and germ is removed. This eliminates the minerals, fibers and vitamins found in brown rice. However, white rice is consumed more.
Brown rice has a lower effect on blood sugar levels due to its lower glycemic index. Those who want to lose weight in their diet should throw out white rice and introduce brown because it contains more fiber.
The magnesium that brown rice has in half more than white rice is important for bone health. Magnesium is also required for normal muscle function and proper functioning of the nervous system. Men should consume 420 mg of magnesium daily and women 320 mg daily.
The nutritional values of brown rice are 4.5 g of protein, 1.6 g of fat, 218 kcal and 45.8 carbohydrates, while the nutritional values of white rice are 4.4 g of protein, 0.4 fat, 242 kcal and 53.2 g of carbohydrates .
The immune system strengthens zinc and also helps heal wounds and strengthens hair, bones and nails. A cup of brown rice contains half as much zinc as white rice, and women's daily requirement for zinc is 8 mg, while for men it is 11 mg.
Fiber regulates blood sugar levels, is important for the proper functioning of the digestive tract, helps digest fat, gives you a longer sense of satiety and helps lose weight. White rice contains three times less fiber than brown rice.
The daily requirement of folic acid in humans is 400 mcg, while it is important for pregnant women to bring in 600 mcg of folic acid a day, as it is important for the red blood cells and cells to be restored. Brown rice contains twice as much folic acid as white rice.
From all of the above, it is easy to deduce how much brown rice is healthier than white rice, so we advise you to introduce brown rice into your diet and throw out white.
Author: A.Z., Photo: bxd / freeimages