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White rice and Brown rice

White rice and brown rice are two types of rice that have significant differences in the milling process and nutritional value. White rice is obtained after removing the bran, germ, and husk. Although this process extends its shelf life and makes the rice appear bright and attractive, it also strips away many essential nutrients such as fiber, minerals, and vitamins.

On the contrary, brown rice is a whole grain that only removes the outer husk while retaining the bran and germ. This allows brown rice to contain more nutrients than white rice, including fiber, magnesium, iron, thiamine, and zinc. The glycemic index (GI) of brown rice is also lower than that of white rice. Nutritionists suggest that consuming brown rice can help lower cholesterol levels and reduce the risk of developing heart disease, stroke, and type 2 diabetes.

The nutritional differences

Fiber

Fiber content in brown rice is generally higher by 1-3g compared to white rice. In fact, fiber plays a crucial role in the digestive system, helping to reduce constipation and providing numerous overall health benefits, including:

• Weight management: Fiber helps create a feeling of fullness, curbing cravings and supporting effective weight loss.
• Blood sugar control: Fiber aids in regulating blood glucose levels, preventing the risk of developing diabetes.
• Reducing cholesterol levels: Fiber assists in lowering LDL cholesterol levels, promoting cardiovascular health.
• Cardiovascular protection: Fiber hinders factors that can cause heart diseases, safeguarding the cardiovascular system.
• Digestive system support: Fiber is a primary food source for nourishing beneficial gut bacteria, promoting a healthy digestive system.

According to nutritional recommendations, the recommended fiber intake for adult men under 50 years old is 38g/day, and for men over 51 years old, it is 30g/day. For adult women, the recommended fiber intake is 25g/day for those under 50 years old and 21g/day for those over 51 years old. This highlights the significance of fiber in maintaining daily health and nutrition balance.

Selen

Compared to white rice, brown rice contains a higher proportion of selenium. This is an essential element in the production of thyroid hormones, improving the immune system, and providing antioxidant benefits. Additionally, the combination of selenium and vitamin E has significant effects in protecting the body’s cells from cancer.

Mangan

In the list of vital nutrients for the body, we cannot overlook manganese – an essential mineral involved in energy production and possessing excellent antioxidant properties. Brown rice is a rich source of this mineral, while white rice is deficient in manganese.

Magie

Brown rice contains more magnesium than white rice. A cooked average serving of brown rice (about 1/2 cup) can provide about 11% of the recommended daily intake of magnesium for the body.

Magnesium plays a crucial role in several fundamental functions of the body, including blood clotting, cell production, muscle contraction, and bone development.

The recommended daily intake of magnesium varies depending on age and gender. Pregnant and breastfeeding women have higher magnesium needs. On average, adults require about 270-400 mg of magnesium per day.

Folate

White rice is an excellent source of folate for the body. On average, a cup of white rice contains about 195-222 mcg (micrograms) of folate, equivalent to half of the recommended daily intake.

Folate plays an essential role in DNA synthesis and other genetic materials. It also participates in the cell division process in the body. This nutrient is particularly crucial for women during pregnancy or planning to become pregnant.

The recommended intake of folate for adults is around 400 mcg, while pregnant women require 600 mcg, and breastfeeding women need 500 mcg.

White rice and brown rice, which one to choose?

Although brown rice has more nutrients compared to white rice, we cannot deny the health benefits that white rice provides, especially for certain groups:

• Individuals with kidney issues: White rice is a more suitable choice as it contains less fiber than brown rice, which reduces the burden on the digestive system and kidneys.
• Pregnant and breastfeeding women: White rice provides a significant amount of folate, helping to reduce the risk of fetal defects and support healthy development.
• People with gastrointestinal problems: White rice, being lower in fiber, is suitable for individuals with diarrhea, appendicitis, or post-surgery requiring a low-fiber diet.
• Individuals on weight loss or fitness diets: Brown rice is a suitable choice to support weight loss and provide energy for workouts.

Therefore, depending on the purpose, you can choose either brown rice or white rice for your daily diet. However, a simple and effective solution is to combine both types of rice to provide the body with a complete range of nutrients from both brown and white rice.

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