The Healthiest Rice! White or Brown? From a Nutrition Scientist Perspective.

Rice is the number three most produced agricultural crop in the world. Only losing for sugarcane and corn. The major producers of rice are placed in Asia, having China producing 28% of the world’s rice before 2020.Rice is demanded globally since 8,000 BC. It is a huge part of everyday meals. The consumption of rice is facing many controversies these days. Now, what could be a nutrition scientist’s perspective on the question of the “healthiest” rice option? White or Brown Rice?

What is the healthiest rice?

The issue of identifying the “most nutritious rice” often involves comparing white rice and brown rice. Although one is typically preferred over the other, determining the best option ultimately hinges on your dietary needs and preferences.

Indeed, brown rice contains more fiber, fat, and slightly higher protein content than white rice due to its processing method. Whole grains consist of three components: the germ, bran, and endosperm. Brown rice comprises all of these parts, whereas manufacturers remove the germ and bran from white rice. If you desire to increase your fiber intake, brown rice is a fantastic option to consider. In real life, all rice is good for us. According to Kera Nyemb-Diop, a nutrition expert, the query about the “most beneficial rice” stems from a culture of exclusion and unhealthy dietary practices.

“If rice was the only food we were eating, it would make sense (to ask that) because we’re interested in having a balance of nutrients and fiber, so, of course, I would say brown rice is more complete,” says Nyemb-Diop .“But when you look at the reality, people eat meals.”

Rice is commonly consumed along with a source of protein and vegetables, rather than on its own, thus forming part of a wholesome and well-balanced meal. If you prefer not to eat brown rice due to its taste, you can still create a high-fiber meal by pairing white rice with a variety of vegetables that are rich in fiber. According to Nyemb-Diop, it’s recommended to incorporate various types of rice into your diet, including white or brown rice, basmati rice, arborio rice, jasmine rice, or any other varieties.

Is white rice healthy?

Certainly, white grain is beneficial for health. The cereal is a rich source of several essential minerals such as magnesium, phosphorus, manganese, selenium, and iron. Additionally, it also contains folic acid, thiamin, and niacin. Nyemb-Diop argues that the perception of white grain as the “less healthy” option is indicative of a more significant issue with how we define and understand health. White grain is a staple food in many cultures, and it is consumed more frequently than brown grain . Moreover, more than 50% of the global population regards rice as a primary food source.

How to incorporate rice into your life in a healthy way

Eat what you enjoy. Nyemb-Diop recommends that if you enjoy eating brown grain , go ahead and consume it, but if you don’t, don’t feel obliged to eat it. Introducing any type of rice into your diet is beneficial in terms of nutrition. Additionally, prioritizing the enjoyment of food is a great approach to fostering a positive connection with food and your body.

In recent years, cauliflower and broccoli rice, which are vegetables chopped into cereal-like pieces, have gained popularity as low-carb alternatives to rice. Incorporating cauliflower or broccoli rice into your meals is an excellent way to increase your vegetable intake, especially since only one in 10 adults consume the recommended daily serving of vegetables. However, this does not imply that you must substitute rice with cauliflower or broccoli rice.

Original Article on USA TODAY

Reference: USA TODAY