Why Is Brown Rice Considered Healthier Than White Rice? Here's The Reason

Illustration of brown rice considered healthier than white rice (Pexels/Roman Odintsov)

JAKARTA – The amount of calorie content is often the background for foodstuffs to be considered healthy or not. Including the assumption that brown rice is healthier than white rice. But is it just the calorie count that makes one of these two staples better than the other?

As reported by HuffPost, Tuesday, November 9, according to Chloe McLeod – a dietitian and nutrition consultant in Sydney – rice is good for consumption but depends on the portion. As a source of carbohydrates, the portion of rice should be balanced with how much you exercise and need to combine it appropriately.

"For everyone, the best time to eat rice is during your physical activity, because this is when the body uses and needs carbohydrates for performance and recovery," says McLeod.

In rice that is processed into rice, the main nutrients contained are carbohydrates. But the exact number depends on the variety. A study reports that in 100 grams of white rice there are 79 percent carbohydrates. Meanwhile, in the same dose, there are 68 percent carbohydrates in brown rice.

Even so, rice, in general, contains iron, magnesium, B vitamins, and fiber. The amount also varies depending on the type of rice. Then, why is brown rice considered healthier than white rice?

“The main reason brown rice is healthier is around the glycemic index. The glycemic index refers to how quickly the body will digest carbohydrates. We want that number to be as close to one as possible," McLeod said.

McLeod further explained, "If you look at basmati rice, which is usually white, the glycemic index is around 63. While the glycemic index for brown rice is around 50."

Another reason behind the assumption that brown rice is healthier than white rice is that white rice has a healthy outer layer. But removed because it is considered germs and dirty. As a result, a lot of white rice is processed so that it removes quite a lot of vitamins and minerals so that it has fewer nutrients when compared to some other varieties.

The fiber content in brown rice is also more than white rice. In 100 grams of brown rice has 3.1 grams of fiber and 2.1 grams of white rice. However, according to McLeod, white rice is not a 'bad' choice but for most people, white rice is not the best choice.

Why so? The condition of a person's body is also a measure of whether or not the food he eats is healthy. For example, for diabetics, brown rice is better. But when consuming white rice, as well as brown rice, it is important to consider the portion, combination, and timing of meals.

One more reason why brown rice is healthier because it contains anthocyanins as in blueberries or purplish red fruits and vegetables. Anthocyanins are antioxidants that can help smooth blood vessels.

That is, there are five reasons why brown rice is considered healthier than white rice. Other options besides brown rice and white rice, there are black rice and brown rice which have their respective advantages.