There has been a huge surge in the sale of brown rice with the advent of complex carb diets. We have replaced everything white with brown in almost all the options in our diet, be it bread or rice. So, does that mean that we were consuming the wrong choice of food for years? Or does this mean that you cannot lose weight if you include white rice in your diet? Is it compulsory to eat the ‘not-so-tasty’ brown rice every day to shed pounds from the scale? Let’s find out the answer to all these questions.
White Rice and Brown Rice – The Difference
Brown rice is high on fibre as it contains additional vital nutrients and it’s a whole grain food. To extract brown rice from the crop, just the outer layer (the husk) is removed in the milling process. On the other hand, when this brown rice is further processed to remove the bran and germ, the polished output is the white rice. If we compare the nutritional value, brown rice has twice the value of manganese and phosphorus, more than two times the iron, more than three times Vitamin B3, more than ten times of Vitamin B6, and has more fiber content than white rice.
Where White Rice Lacks for Weight loss
As we can see above, that brown rice beats white rice in so many nutritional values, one of the important things to observe here is the lack of fibre content in white rice. Though white rice gives you a good amount of carbs in a single serving, but these carbs actually give you a surge in blood sugar level which is not good for your weight loss. The presence of good carbs in white rice is not offset by good fiber content, the presence of which delays carb digestion and will not give you a sudden insulin spike. Insulin promotes conversion of sugar into fat and does not let the body use fat as an energy source. This is the reason why people avoid white rice when they are on a weight loss diet.
Do you need to avoid white rice completely?
According to the Centre for Disease Control and Prevention, if you create a diet plan that you can stick to for the long haul, you are more likely to lose weight and keep it off in the long run. The U.S Dept. of Agriculture recommends that at least half of your daily grains should come from whole grains, which gives us enough space to include white rice occasionally, even though you are on a weight loss diet. Occasionally enjoying white rice will motivate you to follow your diet in the long run and it will also not hinder your weight loss results drastically if you are keeping other foods and macros in check. Also, white rice generally fills you up and may be helpful to avoid eating anything else for a long time and may also benefit your weight loss if you want to reduce your empty calories. Having said this, it is beyond doubt that brown rice is a better choice of grain for you.