The type of carbohydrate in your diet makes a difference when it comes to weight control. Research suggests that people who eat more fiber are less likely to gain weight. Refined grains, such as white rice, cause blood sugar and insulin to rapidly rise, which makes you feel hungry. In the long term, spikes in blood sugar may make you gain weight, according to the Harvard School of Public Health. Eating more fiber also lowers the risk of developing diabetes and cardiovascular disease.
What Is Rice?
Rice is a cereal grain that has been grown for thousands of years. It’s a staple food in many countries and one of the most common cereal grains in the world.
Several types are available, but varieties of white rice are the most popular, followed by brown rice.
To better understand these different types, it’s best to start with the basics.
All whole grains are composed of three major components:
Bran: A rough and hard outer layer that protects the seed. It contains fiber, minerals and antioxidants.Germ: A nutrient-rich core containing carbs, fat, protein, vitamins, minerals, antioxidants and other plant compounds.
Endosperm: This is the largest part of the grain. It consists almost entirely of carbs (starch) and a small amount of protein.
Brown rice is an intact whole grain that contains both the bran and germ. Therefore, it’s nutritious and rich in fiber and antioxidants e.g the abakiliki rice of Nigeria.
On the contrary, white rice has had both the bran and nutritious germ removed, ultimately stripping it of all its nutritional parts. This is generally done to improve its taste, prolong its shelf life and enhance its cooking qualities.
As a result, white rice varieties are almost entirely made up of carbs in the form of starches, or long chains of glucose known as amylose and amylopectin.
Different types of rice contain different amounts of these starches, which affects their texture and digestibility. Rice that does not stick together after cooking is high in amylose, while sticky rice is generally high in amylopectin.
Because of these variations in starch composition, different types of rice can have different health effects.
Nigerian made rice(brown) versus white(bleach) rice.
Research has shown that Since nothing has been stripped from Brown rice, it is generally higher in fiber, vitamins and minerals than white rice. The level at which white rice(130 calories) carries up it calories is higher than Brown rice with(112 calories) also current research also shown that Vitamin B12 have been bleach off from white rice and this causes diseases condition like G.I.T dysfunction(diarrhoea)
N.B: White rice is higher in calories and contains fewer nutrients and fiber than brown rice.
Rice’s Effects on Weight Loss.
People who eat whole grains like brown rice have repeatedly been shown to weigh less than those who don’t, as well as be at a reduced risk of weight gain.
This could be attributed to the fiber, nutrients and plant compounds found in whole grains. They may increase feelings of fullness and help you eat fewer calories at a time.
Current study in women observed that those with the highest intake of dietary fiber from whole-grain foods had almost a 50% lower risk of major weight gain, compared to those with the lowest intake.
It has also been suggested that eating brown rice instead of white may lead to weight loss and more favorable blood fat levels.
Numerous studies have shown that a dietary pattern high in refined grains like white rice is linked to weight gain and obesity. included either white rice or Brown rice.
In conclusion
Brown rice has the advantage of being higher in fiber and nutrients than white rice, making it the healthier choice.
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