White Rice VS Brown Rice — Which is Better for Diabetes?

For many people, rice is an essential ingredient of the
diet. Both white and brown rice come from the same grain, however, the white
one has to go through the refining process. White rice is formed after the bran
and germ parts of brown rice are removed.

Around 70% of people in India eat
white rice. Both bran and germ have significant nutrients, thus, white rice
lacks some minerals, vitamins, antioxidants, fats, protein, and fiber.

In this article, we will find out which is better, white rice
or brown rice. We will also find out the nutritional difference between the
two.

As per recent research, if you replace white rice with brown
rice in your diet, you will have fewer chances of developing type-2 diabetes.
The study is significant as the consumption of white rice has greatly increased
in India in the last few years, and about 11% of Indians have developed type-2
diabetes in urban areas.

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According to a study,
if you eat 2 or more servings of brown rice every week, you will have fewer
chances of developing type-2 diabetes. Surprisingly, as per the study, if you
eat 6 or more servings of white rice every week, you will have higher chances.

An instructor of medicine estimated that if you replace 50 gm of white rice every day with the exact amount of brown rice, you will have 16%
fewer chances of type-2 diabetes.

 If you replace white
rice with wheat and barley, you will have 36% fewer chances.

Brown Rice Reduces Risk of Diabetes

People who consume more than 5 servings of white rice every
week have more chances of diabetes by 17% when compared with someone who eats
only one serving every month.

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However, if you consume more than 2 servings of brown rice
every week, you have 11% fewer chances of type-2 diabetes, when compared with
someone who eats only 1 serving of brown rice every month.

Brown rice is known to contain more amounts of fiber,
protein, and carbohydrates than white rice.

Rice also includes a huge variety of vitamins, iron, folate,
and minerals.

1 serving of cooked brown rice has:

•             218
calories

•             4.52 g
protein

•             3.50 g
fiber

•             45.84 g
carbohydrate

•             20.00
milligrams (mg) calcium

•             1.03 mg
iron

•             86.00 mg
magnesium

•             150.00 mg
phosphorus

•             154.00 mg
potassium

•             1.21 mg
zinc