Rice is one of the most popular and widely consumed staple foods across the world. But there are a lot of misconceptions related to rice intake like it makes you fat and increases the blood sugar levels. The first thing that comes to everyone's mind when they decide to lose weight is to cut down rice consumption. High in carbohydrates, rice is considered as one the worst foods to have when trying to shed kilos. But is rice really fattening? Let's bust this myth forever. Parts of a whole grain All whole grains are made of three parts: Bran, Germ, and Endosperm.Bran is a hard outer layer that protects the inner parts and is rich in fiber, minerals, and antioxidants. The germ is a nutrient-rich core, which contains carbs, fat, protein, vitamins, minerals, and antioxidants. The endosperm is the largest part of the grain and is entirely made of carbs with a small amount of protein.
Brown vs white rice nutrition value
Brown rice Brown rice is intact with whole grain and contains both bran and germ. So it is more nutritious as compared to white rice and is rich in fiber and antioxidants. The nutritional value of rice is:Calories: 130 Carbs: 29 gramsFiber: 0 grams Protein : 2 grams Fat : 0 grams Manganese : 19% RDI Magnesium : 3% RDI Phosphorus : 4% RDI Vitamin B6 : 3% RDI Selenium : 11% RDI
White rice Both bran and nutritious germ are removed from the white rice to improve the quality of the rice. So, we can say that all the nutritions are stripped away from white rice and it is entirely made of carbs in the form of starch. This factor makes brown rice a healthier choice than white rice.
Nutrition value Calories: 112Carbs: 24 gramsFiber: 2 gramsProtein: 2 gramsFat: 1 gramManganese: 55% RDIMagnesium: 11% RDIPhosphorus: 8% RDIVitamin B6: 7% RDISelenium: 14% RDI
Rice and weight lossBy comparing the nutritional value of both the types of rice it becomes clear that brown rice is healthier than white rice. The fiber, nutrients and plant compound found in brown rice may increase the feeling of fullness and as a result, people eat fewer calories. It has been observed that eating brown rice is helpful in weight loss.
More:
Weight loss: Is rice fattening? All you should know about this staple food - Times of India
