Rice is staple for millions across the world. In many parts of India, rice forms the main component of the meal and today there are several varieties of rice available in the market, such as brown rice, white rice and even bamboo rice.
We often come across white rice, brown rice, hand pounded rice, red rice, etc. In India, white rice and brown rice are the most popular and the benefits of these varieties are often debated.
For diabetics, weight watchers’ doctors recommend brown rice over white rice. Know why you should include more brown rice in your daily diet.
Loaded With Fibre
One of the major reasons why brown rice is considered healthy is due to its fibre content, which helps to regulate blood sugar and prevent prediabetes symptoms. A cup of brown rice contains 3.5 grams of fibre, while white rice has only 0.6 grams of fibre. Besides, white rice also undergoes through processing like polishing and refining, making it very rich in carbohydrates.
White rice is very easy to digest, due to its low fibre content and provides with instant energy. Even though brown rice takes long time to digest, it keeps you satiated throughout the day and a preferred source of cereal for people suffering from diabetes.
As per the FDA, one cup of cooked brown rice gives you with 218 calories, 4.5 grams of protein and 45.8 grams of carbohydrates while a cup of cooked white rice gives you with 242 calories,4.4 grams of protein and 53.8 grams of carbohydrates. If you are aiming to cut down on calories then brown rice is the preferred choice.
Brown rice is loaded with rich nutrients such as magnesium, phosphorus, and manganese and vitamins niacin and thiamine. White rice is fortified with nutrients such as folate, niacin, thiamine, selenium and manganese. But if you are looking to lose weight brown rice is the best as it is lower in calories and higher in fibre than white rice.
Rice is a gluten-free cereal and popular among those who are limiting wheat products. By choosing brown rice that is higher in fibre and nutrients and also carefully controlling the portion size, to keep high sugar symptoms at bay, rice can be a part of a healthy regimen.