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Why do scientists equate eating white rice with eating sugar? The difference between white rice

More than half of the world’s population uses rice as a staple food. In 2018, 485 million tonnes of rice were produced globally. Two groups of rice that are commonly used are white rice and brown rice. Compared to brown rice, white rice is more popular because of its longer shelf life and easier transportation. However, white rice is also less nutritious than brown rice.

The difference between white rice and brown rice

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White rice and brown rice have different nutritional values ​​and health benefits. Illustration

White rice and brown rice are of the same species, called Oryza sativa. The difference is, brown rice has two special parts that white rice does not have, namely the bran and seeds. The bran is the outermost layer of the rice grain, which is edible. Germs are the reproductive part of rice grains.

The germ and bran give brown rice its color and are the most nutrient dense part of the rice grain. However, the downside of brown rice is that the fat in the bran and germ causes it to spoil faster than white rice. The average shelf life of brown rice is about six months.

In contrast, white rice is brown rice that has been polished, with the bran and germ removed. This makes white rice easier to cook and has a longer shelf life, which also means white rice is less nutritious than brown rice. That’s not to say white rice isn’t delicious, although it’s less healthy than brown rice, says Elizabeth Ryan, a rice researcher at Colorado State University (USA). The reason is, when you use white rice, you are eliminating the following important nutrients:

+ Calcium and Phosphorus: Substances important for healthy teeth and bones.

Fats: Includes heart-healthy, heart-healthy unsaturated fats.

Vitamins B1 (thiamine) and B3 (niacin): Help keep the nervous system functioning properly.

Protein: Helps build muscle and is essential for growth and development.

+ Magnesium: Important for nerve function.

Nutrition table when eating white rice/brown rice

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Compare the nutritional value of white rice with brown rice

Benefits of eating brown rice over white rice

Elizabeth Ryan’s studies are primarily concerned with disease prevention and the nutritional benefits of brown rice. His research results show that the nutrients in rice bran can help protect against and fight colorectal cancer. Rice bran has phytochemicals – which have antioxidant and anti-inflammatory properties.

Brown rice has more soluble and insoluble fiber and protein, compared to white rice. This fiber is a beneficial prebiotic that helps to grow a healthy gut microbiome. As a result, your digestive system and immune function are stronger.

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Eating too much white rice can be unhealthy. Illustration

In addition, according to research, white rice has a higher glycemic index than brown rice. Results from Harvard Medical School show that one serving of white rice raises blood sugar faster than one serving of brown rice, the equivalent of eating pure sugar. Therefore, eating brown rice has a lower glycemic index, which has a good effect in preventing diseases such as diabetes. If given a choice, choose to eat brown rice.

Rice may also contain arsenic

Some research suggests that rice may be contaminated with arsenic, a carcinogen.

In 2012, Consumer Reports of America tested brown and white rice in supermarkets and found measurable levels of arsenic in many varieties of rice. Rice is contaminated with arsenic from the environment, with doses depending on the amount of the element present in the soil and varying by region.

After this study, scientists recommended that users eat rice, but should balance their diet with a variety of grains such as wheat, oats, barley…

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