Attention Rice Lovers: White is out, brown is in! And here's all you need to know!
 
brown rice benefits

Attention Rice Lovers: White is out, brown is in! And here's all you need to know!

By Tulika Bhogaraju

There is no denying that we love our rice. We'd happily choose a steaming bowl of white rice over any other food, any day. And why not? It's easy to whip up, it's delicious and complements every dish perfectly. This carbohydrate-rich grain is so popular that it's made its way into our breakfasts, lunches and even desserts! Who can resist a good serving of kheer after a sumptuous meal, right?

But hold up. This tasty and versatile grain isn't all rainbows and sunshine. For all its brilliance, this processed grain isn't the best deal for your body and its nutritional needs. So, here are some things for you to consider about a healthier, duskier alternative - brown rice - before declaring your love for its fairer twin.

The Grain of Truth

A high-fibre food, brown rice is rich in proteins, vitamins and minerals, and is also known to help stabilize blood sugar levels. In fact, its low glycaemic index lowers your risk of developing diabetes reports the National Food Policy Capacity Strengthening Programme (NFPCSP).

White rice, on the other hand, has a high glycaemic index. It increases the speed of digestion thereby, raising blood glucose levels and the risk of — you got it — type 2 diabetes. It is produced by removing the hull, germ and bran from brown rice: a process that eliminates all the natural oils, fibers and healthy fats. What's left is a grain that may look and taste better, but carries far fewer health benefits. So next time you're whipping up a piping hot plate of rajma chawal or a flavourful plate of biryani, consider tagging in brown rice to your dish.

The New Grain in Town

Across the globe, people are going against the proverbial grain and opting for a healthier option, the high-in-fiber Mohan rice. It's proven to be a fantastic source for insoluble fibres that keep your gut feeling healthy and happy.

In fact, brown rice benefits actually inspired renowned diabetologist, Dr. V. Mohan, to try and mimic the properties of this food. He developed a high-fibre rice that slows down the rise of blood sugar levels after a meal. A hybrid variety, Dr. Mohan's High Fibre Rice aims to reduce the glycaemic response among overweight Indians who may be prone to Type 2 diabetes. In a market dominated by refined, vitamin-stripped versions, this diabetic rice is definitely a ray of sunshine and a smart choice to include in your balanced diet.

Health on a Plate

In recent years, the world has been catching on to the impressive benefits of brown rice. In a study published in Diabetes Care, researchers found that women who ate brown rice and other whole grains reduced their risk of type II diabetes. And brown rice is more nutrient rich with vitamins and minerals when compared to white rice:

Brown (RDI)

White (RDI)

Thiamine

6%

1%

Niacin

8%

2%

Vitamin B6

7%

5%

Manganese

45%

24%

Magnesium

11%

3%

Phosphorus

8%

4%

Iron

2%

1%

Zinc

4%

3%

Table courtesy of Heathline.

In addition to getting you the nutrients and minerals, brown rice has added benefits for people with diabetes. According to Biological & PharmaceuticalBulletin, the fibre in brown rice can help you control your blood sugar levels, as well.

So when you swap white for brown rice, you can decrease your diabetes risk and help control your blood sugar. This nutrient-rich addition is a smart part of a diabetes-friendly diet, and it tastes almost as good, if not better than it's white rice cousin.

With this wholesome grain, you can rest assured that your love affair with rice doesn't have to end anytime in the near future. So swap out that white rice for brown, and enjoy that flavourful plate of biryani. You can rest easy knowing you're making smarter food choices.