Updated: Nov 18, 2018
Ever got stuck in a grocery shop trying to decide whether to buy brown rice or white rice for your fitness goal? Struggled with the same dilemma while trying to decide if you should eat brown rice or white rice?
You wondering if rice is unhealthy or fattening or rice is just another victim of several myths. Let’s find what the deal with the rice is. This article gets to the bottom of all these questions and at the end, I’ll let you decide which one to go with.
To get to the bottom of this I am going to compare white rice and brown rice in two significant category which every fitness freak takes into consideration before deciding what to eat and what not to eat. Those two terms are:
1. Glycemic Index (GI)
2. Nutritional Value
So let’s compare white rice and brown rice in terms of their GI and Nutritional value and that should shed enough light for us to decide. Before we get to the core of this let’s understand:
What is the Glycemic Index and how it is calculated?
Glycemic Index is a numerical index between 0-100 which ranks carbohydrates according to how they affect blood glucose levels. A value of 100 represents the standard, an equivalent amount of pure glucose and this also serves as a reference point. Thus a food with higher GI may spike your blood glucose to a great extent whereas, a food of low GI will not.
The smaller the number, the less impact the food has on your blood sugar.
55 or less = Low
56- 69 = Medium
70 or higher = High
How is GI calculated?
A group of people is given a fixed amount of food after an overnight fast and then their blood samples are taken at specific intervals of time to monitor the impact of food on their blood sugar level. An average number is determined after studying the impact of blood sugar level on different people.
Glycemic Index (GI) Comparison
Now let’s see how this is relevant to our topic “Brown Rice vs White Rice”
If we look at the GI of the rice there is not much difference. However, GI of brown rice is relatively low when compared to white rice. Now the question is does this really matter?
Do we eat rice after an overnight fast? Maybe not. Majority of us eat rice after meal 1. Also, I would like to bring our reader’s attention- We never eat any rice in isolation. If rice is eaten in combination with an animal or plant-based protein this reduces the speed of digestion making GI less significant at this point.
While every ingredient has its own benefits and drawback if not taken in a limited quantity. It all depends on your preference. If you are the person who loves white rice. I would rather recommend you to limit your portion or serving size rather than asking you to ditch something you love until and unless you have any medical condition.
2. Nutritional Value Comparison
Nutritional Value Based on Department of Agriculture National Nutrient Database. Below breakdown for brown rice and white rice is based on 1/3 cup of cooked long-grain rice.
Yes! You are correct they’re near identical in every area, Brown rice does have the advantage in fiber though. However, if you eat a single small piece of broccoli or like 10 little green peas with white rice and you’ll have an equal (if not higher) amount of fiber.
Brown rice does have some little benefits in terms of protein and carbs. However, this all becomes irrelevant if a person does not stick with a specific diet. Hence if a person likes white rice and is forced to eat brown only for the purpose of losing weight. He might get some benefits for now but in long run, he/she might not stick with this diet. Key to the success of any diet depends on for how long you are going to stick with that diet. So it is advisable to adopt a diet which you could enjoy and sustain for a long time getting you maximum benefit.
So that was the story of brown rice and white rice. Now I will let you decide your menu. Meanwhile
Stay Healthy! Stay Strong!