White rice is better than brown rice

Brown rice or whole grains are not as healthy as you think.

Brown rice is popular with many people because they think they are good for health, because it contains a lot of fiber – a nutrient that lowers cholesterol, controls blood sugar and aids digestion… Meanwhile, white rice bran and germ have been removed during preliminary processing.

It is true that brown rice contains more fiber than white rice because it is unrefined, but fiber also falls into several categories: soluble and insoluble.

Soluble fiber absorbs water to soften waste in the digestive tract, making it easier to go to the bathroom. This type of substance supports fermentation, increases beneficial bacteria in the gut, boosts the immune system, fights inflammation, and even improves emotions.

Insoluble fiber does not absorb water or ferment. It’s also not completely broken down, so it can form hard masses in the intestines. Absorption of large amounts can cause inflammation, discomfort, bloating…

Brown rice contains insoluble fiber, which is why Dr. Liz Carter (Bastyr University, Washington) thinks they are harmful to the gut, but white rice is not.

Carter found that this type of rice caused the patients she was treating to experience intestinal problems. “Instead of brown rice, you should focus on eating foods with soluble fiber to support good digestion,” she says.

Due to being soluble fiber, white rice is better for human health. Illustration: Pritikin

Besides, phytic acid and arsenic (arsenic) in brown rice are two reasons why users should give up this rice. In brown rice contains phytic acid – known as an anti-nutrient, blocking the body’s ability to absorb substances such as iron, zinc and calcium. Notably, large amounts can lead to vitamin and mineral deficiencies.

Brown rice is also higher in arsenic. This is a toxic, heavy metal, high consumption can increase the risk of diseases such as cancer, heart and type two diabetes.

Many people believe that “eating anything white that is processed is bad”. But in this case, white rice eliminates the inflammatory fiber (which aids in easy digestion) and reduces the amount of phytic acid and arsenic.

However, white rice has a higher glycemic index than brown rice, which is easy to raise blood sugar. Patients with type 2 diabetes, prediabetes or high blood sugar, need to manage starchy foods such as white rice.

Since ancient times, the Indians and Chinese have pointed out that white rice is the best starch, they are easy to grow, easy to prepare and easy to digest. So before skipping white rice and choosing brown rice, consider the factors just mentioned: White rice can be the best health supplement.

Minh Phuong (According to Womansworld)


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