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In several recommendations of nutritionists it is suggested to opt for brown rice instead of white rice. We will see what is the reason for preference towards the integral version, how it is different from white rice and why one is healthier than the other.
There is different types of rice, with different size, thickness, color (there are also shades of black, purple, red), aroma and flavor. Without a particular variety you can find rice in its integral version or in the refined version, which we commonly know as white rice.
Brown rice maintains its entire shape with its three components: the bran, the germ and the endosperm. It is rich in nutrients that remain intact: fiber, vitamins B1 (thiamine) and B6, magnesium, phosphorus, selenium, manganese.
The Harvard Nutrition Source explains that the refined rice skip to remove the bran layers and the embryo so that only starchy white endosperm remains; hence the name of White rice”.
During the grinding and polishing process most B vitamins, minerals, phytochemicals, and fiber are removed found naturally. Subsequently, a part of the B vitamins and iron can be added again, in which case the word “enriched” must appear on the packaging to indicate such addition was made.
The first is that the Integral rice keeps its nutrients intact naturally. Meanwhile he White rice is subjected to a process in which you lose fiber and other nutrients.
Brown rice takes longer to cook and has a more nutty and chewy texture than refined white rice.
He brown rice has a lower glycemic index (GI) than white rice. The GI refers to how fast and how much raises blood sugar levels after eating.
The glycemic index in rice varies depending on the type and amount of processing. He Integral rice have a Low GI at 55, while the GI for the White rice is taller with an average of 64. A diet with higher GI foods is associated with an increased risk of type 2 diabetes.
Which rice is the healthiest?
In some studies carried out in the United States have yielded data that the frequent consumption of white rice (five or more servings a week) increases the risk of developing diabetes.
Regarding the consumption of Integral rice, does not increase the risk of diabetes, on the contrary, eating two or more servings a week was associated with a 11% reduction in the risk of type 2 diabetes.
Both types of rice offer you energy, but brown rice gives you fiber, it’s more nutritious, has a lower GI compared to white rice and reduces the risk of diabetes.
High-fiber foods make you feel full longer. Consuming fiber such as that provided by brown rice can help food move through the digestive system, promoting regularity and helping prevent constipation.
Higher fiber intake has also been linked to a lower risk of metabolic syndrome. A combination of factors high blood pressure, high insulin levels, excess weight (especially around the abdomen), high triglycerides and low HDL (good) cholesterol levels, avoiding these factors not only helps prevent diabetes, but also heart disease.
The daily recommendations for fiber consumption are 25 grams for women and 38 grams for men. Unfortunately, in the United States we eat an average of only 14 grams of fiber per day, according to data from National Institutes of Health (NIH).
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