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Brown rice is considered to be today’s healthy alternative to regular white rice. In recent years, the production and consumption of this variety of rice has drastically increased due to its wholesome nutritional profile. What primarily differs between white rice and brown rice is the removal of the bran and germ during the milling process. The brown rice has proved to have an abundant amount of fibre, vitamins and minerals. Apart from this the specific form of rice also offers a nutty flavour and chewy texture that many individuals prefer.
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The higher concentration of antioxidants in brown rice also contributes to its reputation as a health-supportive food, potentially aiding in the prevention of chronic diseases. However, despite its nutritional advantages, brown rice has drawbacks. One primary concern of brown rice is its phytic acid content.
Arsenic Concentration
According to a study published in the journal Frontiers Nutrition in 2023, brown rice can contain higher levels of arsenic compared to white rice due to the way it is processed. Unlike white rice, the bran and germ layers are retained in brown rice, which are areas where arsenic tends to accumulate. Long-term consumption of arsenic-contaminated rice may pose significant health risks, making it crucial to monitor intake and consider diversifying grain consumption to minimize exposure.
Type 2 Diabetes
While brown rice is often praised for its nutritional benefits, it may not be ideal for individuals with Type 2 Diabetes. As per the study published in the journal BMJ journal in 2022, brown rice has a higher glycemic index than white rice, leading to quicker spikes in blood sugar levels. This can be harmful for diabetic patients who need to manage their blood sugar carefully. The fibre in brown rice, though beneficial for digestion, can result in unexpected blood sugar fluctuations. Compared to white rice, the complex carbohydrates in brown rice can complicate diabetes management for some individuals.
Digestive Issues
Brown rice can cause digestive issues due to its high fibre content, which might lead to bloating, gas, or even diarrhoea for some individuals, particularly those with sensitive digestive systems, the statement is backed by a study published in the journal Foods in 2023. This makes white rice a gentler option for people with digestive sensitivities, as it's easier to digest and less likely to cause gastrointestinal discomfort compared to brown rice.
Phytic Acid
Phytic acid in brown rice acts as an anti-nutrient by binding to essential minerals like calcium, iron, and zinc, reducing their absorption in the body. This can lead to deficiencies over time, especially in individuals with a diet already low in these nutrients. Unlike brown rice, white rice has its outer layers removed, which significantly reduces phytic acid content, making mineral absorption easier. As per the study published in the journal Rice, New York in 2018, its higher phytic acid levels can be a disadvantage compared to white rice in terms of mineral bioavailability.
Lectins
According to a study published in the journal International Journal of Molecular Sciences, in 2018, brown rice, unlike white rice, contains higher levels of lectins, which are natural proteins that can bind to carbohydrates and potentially disrupt nutrient absorption in the digestive tract. While white rice has its outer layers removed during processing, reducing its lectin content, brown rice retains these layers, making it a less optimal choice for those with digestive concerns or lectin sensitivities.
