Brown Rice or White Rice, Which Is Better For Your Health?


Greeting viewers, I welcome you to the World
Rice Championships. Let’s meet our two contestants; in the left
corner we have the Rising Star, Brown Rice and in the right corner we have the People’s
Champion, White Rice. So, who will be crowned the winner? Let’s find out. Before we get started, do not forget to click
subscribe and ring the notification bell to stay updated with our content. Oh and while you are at it, please make sure
to watch till the end of the video to help support Bestie. Continuing on with the game we’ll have five
rounds in total, where we will do an in-depth analysis of both brown and white rice, weigh
out their pros and cons and try to assess which one comes out on top. Now, without further ado, let the games begin. Round One We begin with the differences between these
two grains. Both of them contain carbohydrates with a
small amount of protein and no fat. The difference here lies in the fact that
brown rice is a whole grain, meaning it contains all the necessary nutrients like bran, germ
and endosperm. Whereas, white rice is a refined grain and
only contains the endosperm. The fibrous bran or the nutritious germ are
removed from white rice. It also has more calories and carbohydrates
than brown rice which is also why many experts believe that brown rice is the healthier option. Even though white rice is more popular, recent
health studies have helped raise the popularity of brown rice, too. It does have an edge over white rice when
it comes to health benefits because it has more vitamins, antioxidants, fiber and minerals. 100 grams of brown rice provides about 1.8
grams of fiber, while 100 grams of white rice provides 0.4 grams of fiber. So, we would have to say that brown rice takes
round one. Time to move to… Round Two We saw brown rice take round one, but that
does not mean that brown rice is perfect? Ironically, brown rice also has anti nutrients
such as phytic acid and phytate, they may reduce your body’s ability to absorb nutrients
such as iron and zinc. If you have a varied diet, which contains
other sources of these nutrients, such as red meat, spinach, or shellfish then this
probably won’t be a problem for you. That’s not the only issue with brown rice
though, it may also contain a high amount of arsenic which is a highly toxic chemical
and if you consume it over a long period of time it increases your chance of getting cancer,
type 2 diabetes and heart disease. You can avoid this by consuming rice in moderation
but for people who eat rice for at least two times a day, moderation may be the problem. Woah! This competition is still alive folks because
after round two white rice has a made a comeback. Now the question is: Will White Rice be able to utilize this advantage? Let’s find out in… Round Three We are going to make a point that may contradict
what we highlighted in the previous round. When it comes to effects on blood sugar levels
and diabetes risk, brown rice actually does better than white rice. Why? Because it has magnesium, which helps to lower
blood sugar levels. See, this is why we mentioned that it will
contradict the previous point. The arsenic in brown rice may increase your
chance of getting type 2 diabetes but the magnesium present in it will prevent anything
like that from happening. Hmm, talk about an even trade! Another thing to consider here is the Glycemic
Index or GI, which is used to measure how quickly food increases blood sugar. Brown rice has a GI of just 50 while white
rice has a GI of 89. Consumption of food that have high GI has
often been associated with type 2 diabetes. Of course, this can also be avoided if your
rice in-take is moderate. So, after round three we have to say that
the two contenders are evenly matched. Both brown and white rice have their issues
that can be avoided by practicing a varied diet. We’ll still give this round to brown rice
as even after having a toxic chemical, it has magnesium that evens out the odds. This also dims the advantage gained by white
rice into round two. Alright folks, the competition has become
more intense. Both contestants want to win the World Rice
Championship, but there can only be one. With that said, let’s move to … Round Four This is where we check the overall effects
these grains have on our bodies. This round will include how they fare off
against each other when it comes to the risk of heart disease, weight control and antioxidant
levels. When it comes to protecting against risks
related to heart diseases, brown rice has a trump card, lignant. It is a plant compound that helps protect
against heart diseases. It has also been proven that lignan reduces
the amount of fat in your blood, lowers blood pressure and decreases the chances of inflammation
in your arteries. An analysis that was conducted on 45 studies
have shown that people who eat brown rice have 16 to 21% less chance of developing any
heart related issues. Wait, there’s more. Consuming brown rice can help you reduce the
levels of LDL or bad cholesterol in your body. It also increases the levels of HDL or good
cholesterols. Moving on to the levels of antioxidants, this
is another scenario where brown rice shines. Brown rice has been proven to help increase
the level of antioxidants in your blood. The higher the antioxidants, the lower the
chances of any major chronic diseases. Even when it comes to weight control, brown
rice seems to have an advantage and here are two studies to show that. One is from the data collected on over 29
thousand adults and just over 15 thousand children. It was found that people who ate whole grains
such as brown rice had lower body weight, compared to the ones who ate refined grains. The second one is a study conducted on 74
thousand women over a period of 12 years and showed that women who consumed brown rice
weighed less than women who ate white rice. If you are planning to shift from white rice
to brown rice, we would suggest that have a varied diet and practice moderation when
it comes to consumption. This way, you will not be affected by the
arsenic that is present in it. If you leave that one point, brown rice pretty
much dominates most other aspects of this competition. So, after the fourth round brown rice clearly
looks to be in the lead, but we can’t just declare the winner without taking your opinion. So, how about letting us know which type of
rice would you prefer? Do you think that brown rice is better than
white rice? Let us know in the comments section below,
we would love to hear from you.

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