There is one negative on the ledger for brown rice: arsenic. Brown rice contains elevated levels of the naturally occurring toxic element, which is present in many foods. It's not enough to cause harm in a typical diet. People who are pregnant, however, may want to limit consumption.
Brown rice is also rich in dietary fiber, which can help lower cholesterol, lower high blood pressure and support the good bacteria in your gut. Fiber also helps ward off constipation and promotes weight loss by helping you feel full longer.
Eating brown rice everyday might be a better option than eating white rice. Its nutritional superiority makes it a much healthier and beneficial option, and it can even help with weight loss.
Rice is only harvested in the fall. White rice stores much better and lasts much longer. Brown rice is more nutritious and the rice bran is high in fat, so that means brown rice goes rancid and gets moldy, especially in a humid climate like much of Eastern Asia.
The Verdict
Many bodybuilders and athletes prefer white rice because of its higher sugar content and faster absorption to support training and muscle growth, but there isn't any research to suggest brown rice is inferior for these purposes. Gaining lean mass is more strongly influenced by total intake and training.
Brown rice also is richer in nutrients like magnesium and B vitamins compared with white rice, Nies said. When comparing calories per cup of cooked rice, brown is slightly higher at 248 calories versus 205 for white.
Washing and cooking rice with plenty of clean water can help reduce the amount of arsenic present. This method works for both white and brown rice, with one study showing it has the potential to remove up to 57 percent of the toxic element.
If you're a fan of whole grains and wonder which you should choose to include as a part of an anti-inflammatory diet, there's no wrong choice! Oatmeal, brown rice, whole grain wheat bread, barley, buckwheat, bulgur and millet are all exceptional options.
For Bodybuilders
Bodybuilders often eat a high protein and carb diet, so brown rice can also be good as a post-workout meal, since you'll get a little extra protein. The fiber content in brown rice can also be helpful when you're taking in so much protein.
Eating whole grains like brown basmati rice is linked to a lower risk of heart disease. Whole grains help to reduce blood cholesterol levels. They also help to reduce the risk of high blood pressure, a risk factor for heart disease.
Basmati rice is a staple in the Indian diet. This rice is grown in India's desert regions, making it a good source of nutritive minerals like iron, zinc, and calcium. It's also high in dietary fiber and has a low glycemic index. This makes it an ideal grain to have in your meal plan following a healthy diet.
The information gathered leads us to a conclusion that rice, especially brown or parboiled kind (white one with added nutrients) is a better choice than potatoes thanks to its high vitamin content and low glycemic index.
The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals.
Yes, brown rice is good for weight loss. It is lower in calories and higher in fibre content compared to white rice. The fibre in brown rice helps to keep you full for longer and prevents you from snacking and overeating.
There is one negative on the ledger for brown rice: arsenic. Brown rice contains elevated levels of the naturally occurring toxic element, which is present in many foods. It's not enough to cause harm in a typical diet. People who are pregnant, however, may want to limit consumption.
It's relatively high on the glycemic index.
Brown rice comes in at about the halfway mark with a score of 50, and for those who are highly sensitive to carbohydrates, this level can still induce inflammation, which can upset digestion.
Because rice plants are known to accumulate arsenic more than similar crops, rice safety guidelines aim to minimise potential exposure. The Australian rice guidelines are for total arsenic (organic and inorganic) and set a maximum level of 1mg/kg.
White rice -- particularly basmati, jasmine and pre-cooked “instant” rice -- tends to have lower concentrations of arsenic than brown rice because arsenic accumulates in rice bran. Rice varieties grown in California or imported from Southeast Asia are often lower in arsenic than rice grown in other parts of the U.S.
If you're thinking, “But I only eat organic brown rice … surely that's healthy,” you're in for a surprise: Inorganic arsenic is found in the outer husk of rice grains, which stays intact on brown rice, meaning there's more arsenic in brown rice than in white rice.
STICKY RICE
When activated by hot water, amylopectin breaks down easily. Sticky rice has negligible amounts of nutrients and is not a good source of fiber, vitamins or minerals. It's even unhealthier when paired with rich sauces or fried foods.
For lower calorie and carbohydrate content, rice comes out top. But if protein and fibre is your aim, pasta wins over rice. That said, both can play a part in a healthy diet - and as the nutritional differences are quite small, it often comes down to which you would prefer.