Harvard Medical School warns that white rice can be harmful to one’s health as it could spike blood sugar levels.
White or brown rice:
The Harvard Medical School study
compared white rice to white sugar, stating that a single serving of it has “almost the same effect as eating pure table sugar.”
- White rice is listed under the high glycemic index (GI) food category, and eating it can cause the body to quickly spike in insulin and blood sugar, Body and Soul explained.
- White rice has been linked to diabetes and the study suggested brown rice as an alternative for its low-glycemic index.
- White and brown rice are of the same species called Oryza sativa. The only difference is that the white rice lacks all the nutritional parts found in brown rice — the bran (outer layer) and germ (reproductive part), according to Insider.
- The bran and germ are integral parts of the rice as they contain certain nutrients, such as calcium, fat, phosphorus, Vitamins B1 (Thiamine) and B3 (Niacin), protein and magnesium.
Brown rice benefit: In addition to its nutritional benefits, brown rice also has disease-preventing benefits, according to Colorado State University researcher Elizabeth Ryan.
- In her study, Ryan discovered the bran could help protect against colorectal cancer and that it contains antioxidant and anti-inflammatory properties from its phytochemicals.
- Brown rice is also rich in soluble and insoluble fiber, which is a good prebiotic that helps maintain “a healthy gut microbiome.”
- In addition, the fiber in brown rice also helps lower cholesterol levels and may prevent blood clots, Live Science reported.
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