Rice is the most commonly consumed foodstuff on the planet, and with year-round yields, it is always readily available and account for up to 50% of the calorific intake of half of the world.
Whilst brown and white share similar levels of carbohydrates and calories, they differ greatly in nutritional benefits. Brown rice receives a lot less treatment than white, with only the outer layer (or the ‘hull’) being removed in processing – this allows for the realisation of its maximum nutritional potential. It contains vitamins B1, B3 and B6, as well as iron, dietary fibre and other important minerals. Some of these are reintroduced into white rice artificially (such as vitamins B1 and B3); however, many are not, making brown rice a much healthier choice.
Brown rice is also an excellent source of manganese, providing 88% of our recommended intake in just one cup, helping produce energy and maintain an efficient nervous system. It also contains more than four times the amount of magnesium that white rice does, as well as rice bran oil, proven to reduce cholesterol.
Brown rice has a glycemic load per serving of 22, lower than white rice, which is 30.