Brown Rice for Diet? What’s the difference with white rice?
Windowofworld.com – Brown rice is often consumed by people who are on a diet as a substitute for white rice. Brown rice is known to have more fiber and nutrients that can help you lose weight. Even so, there are still many people who are on a diet but still consume white rice, it’s just a smaller portion.
Quoted from Halodoc, brown rice is considered healthier than white rice, so brown rice is often used as an alternative carbohydrate for people who are on a diet. Here are some of the differences between brown rice and white rice.
Before it is ready to be consumed, brown rice and white rice have to go through several processes until it finally reaches us. In its processing, white rice or oryza sativa goes through a process of grinding and exfoliating the outer skin. Meanwhile, brown rice or oryza nivara does not go through a process of grinding and exfoliating the outer skin.
The fiber content in brown rice is much higher than the fiber content in white rice. Quoted from Hellosehat, brown rice has as much as 3.5 grams of fiber per one glass, while white rice only has 0.6 grams of fiber in the same portion.
This happens because brown rice does not go through the process of exfoliating the outer skin, so that the fiber contained by brown rice is higher.
For those who are undergoing a diet program, the number of calories in food is of great concern. This is because calories greatly affect body weight. Brown rice contains 218 calories per glass, while white rice has 242 calories for the same portion. Although the calorie count is not much different, many replace white rice with brown rice while on a diet.
As we know, rice is a source of vitamin B that we usually consume on a daily basis. Vitamin B plays an important role in maintaining healthy skin and hair. When viewed from the amount of B vitamins, brown rice contains more B vitamins than white rice. Quoted from Klikdokter, red rice has a vitamin B6 content of 0.3 mg, while white rice only has 0.1 mg.
For diabetics, foods with a high glycemic index are the most avoided. Quoted from Hellosehat, the glycemic index is the ability of food to increase blood sugar levels. The lower the glycemic index of the food consumed, the safer it is to eat.
Brown rice has a glycemic index of 55, while brown rice is 86. This makes brown rice healthier for daily consumption, especially for diabetics.
From some of the differences above, it shows that brown rice is more effective in helping you lose weight. What do you think?