White rice vs brown rice.

White rice and brown rice are both types of very commonly harvested and consumed rice, but they differ in their nutritional content and health implications.

White rice is a refined grain, meaning the outer bran and germ layers have been removed, leaving only the starchy endosperm. This process removes much of the fibre, vitamins, and minerals, and results in a grain that cooks faster and has a milder flavour.

Brown rice, on the other hand, is a whole grain and has the bran, germ, and endosperm layers intact. This means it has more fibre, vitamins, and minerals than white rice, and has a nuttier, chewier texture.

Some of the key differences between white rice and brown rice include:

• Fibre content: Brown rice has about 3.5 grams of fibre per cooked cup, while white rice has only 0.6 grams.
• Nutrient content: Brown rice is a good source of vitamins and minerals such as magnesium, phosphorus, and B vitamins, while white rice is not.
• Glycemic index: The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Brown rice has a lower GI than white rice, which means it is less likely to cause a spike in blood sugar levels.
• Health effects: Eating a diet high in whole grains like brown rice may lower the risk of chronic diseases such as heart disease and type 2 diabetes, while a diet high in refined grains like white rice may increase the risk.

Overall, brown rice is considered a healthier option than white rice, as it contains more nutrients, and fibre and has a lower glycemic index, that's why it is recommended to consume brown rice in comparison to white rice.

1. https://www.trifectanutrition.com/blog/brown-rice-vs.-white-rice-which-one-is-better