Is white rice bad for me? Can I make it lower GI or healthier?

Rice is culinary basis in Australia and around the world.

It may seem obvious that brown rice is healthier than white and official rice. public health resources often recommend brown rice instead of white rice as a “fit swap.”

But Australians definitely prefer white rice to brown. So what’s the difference and what do we need to know when choosing rice?

What makes rice white or brown?

Rice “grains” are technically seeds. The whole, complete grain of rice is called “paddy,” which has many parts:

1. The “shell” is the demanding outer layer that protects the seed
2. “bran”, a tender protective layer containing the seed coat
3. “germ” or embryo, that is, the part of the seed that would develop into a recent plant if it germinated
4. the endosperm, which makes up the bulk of the seed and is basically a nutrient storehouse that feeds the developing plant as the seed develops into a plant.

Rice must be processed so people can eat it.

In addition to cleaning and drying, the demanding shells are removed because we can’t digest them. Here’s how brown rice is madeand the other three parts of the rice remain intact. This means that brown rice is considered “whole grain.”

White rice, however, is a “refined” grain because further polished to remove the bran and germ, leaving only the endosperm. This is a mechanical, not chemical, process.

What is the difference nutritionally?

Preserving the bran and germ means brown rice has more magnesium, phosphorus, potassium, B vitamins (niacin, folic acid, riboflavin and pyridoxine), iron, zinc and fiber.

The germ and bran also contain more bioactive substances (compounds in food that are not necessary nutrients but have beneficial health effects), such as oryzanols and phenolic compounds which have an antioxidant effect.

But that doesn’t mean white rice is just empty calories. still contains vitamins, minerals and fibre, is low in fat and salt and is naturally gluten-free.

White and brown rice actually have similar calories (or kilojoules) and total carbohydrates.

There are studies that show that eating more white rice is associated with greater risk type 2 diabetes. However, it is challenging to say whether this is due to rice itself or other associated factors such as socioeconomic variables or other dietary patterns.

What about the glycemic index?

More fiber means brown rice has lower glycemic index (GI), meaning it raises blood sugar levels more slowly. But this is highly variable depending on the type of rice in the white and brown categories.

This Digestive system uses the categories of low (below 55), medium (55–70), and high (above 70). Brown rice fall into the low and medium category. White rice are in the medium to high range.

There are specific low GI types available for both white and brown types. You can also lower the GI of rice by heating and coolingThis process converts some of the “available carbohydrates” into “resistant starch,” which then acts as dietary fiber.

Does white rice have any benefits?

This taste and texture values white and brown rice are different. White rice tends to have a softer texture and a milder or neutral flavor. Brown rice has a chewier texture and a nutty flavor.

So while you can technically substitute brown rice in most recipes, the experience will be different. Or other ingredients may need to be added or changed to achieve the desired consistency.

Removing more of the outer layers can also reduce the level pollution such as pesticides.

We don’t just eat rice

Comparing white and brown rice seems like an straightforward way to escalate nutritional value. But just because one food (brown rice) is more nutrient dense doesn’t mean the other (white rice) is “bad.”

Ultimately, it’s uncommon that we eat just rice, so we don’t need the rice we choose to be perfect. Rice is usually the basic base for a more convoluted dish. So it’s probably more crucial to think about what we eat with rice.

Adding vegetables and lean protein to rice-based dishes can easily provide the micronutrients, bioactives, and fiber that white rice lacks. This may have a greater impact on the quality of your diet than eating brown rice.