White rice is the basis of many dishes we have known throughout our lives. However, many people wonder about the differences between regular and brown, as well as which one to give their preference. Strictly speaking, we are talking about two products that are very similar in most of their characteristics.
Regular vs. Brown Rice: Which One to Choose?
How are brown rice grains formed? The outer portion of the grain is made up of bran, which accounts for 50% to 80% dietary fiber, B group and oligominerals such as zinc, copper, iron and magnesium. Just like white rice, we can also find proteins and complex carbohydrates in it, such as starch.
Nutritional Benefits of Each
We might assume that by retaining all of its outer layers, brown rice is healthier.
While this rice features nutrients found in the bran and germ that are no longer found in white rice, the presence of these outer layers prevents some of its nutrients from being absorbed by the human body, meaning it is deficient.
The bottom line is that the nutrient balance between white and brown rice is indeed similar and we can't recommend just one, but it makes most sense to alternate them in your diet to take advantage of all their benefits.
What about calories?
If you take several packages of white and whole grain rice, you will notice that even within the same variety the caloric content is not the same. It will all depend on what the food chain was for each product, but again, none of them contain much more calories than the other.
Some nutritionists claim that brown rice is more nutritious because it is a good source of fiber, B vitamins and minerals such as magnesium and phosphorus. And ultimately it becomes more preferable for those who are on a diet.