Usually, when the people buy some products, they tend to buy healthier option if they have a chance to do. They, somehow instantly believe that every food that is white is unhealthy and refined.
For instance, many white, unhealthy foods, have a healthier, brown option, like whole flour instead of the white flour, brown sugar instead of the white sugar and, etc. However, when it comes to the rice it is an exception.
Due to the fact that people believe that white rice will spike the blood sugar after consumption, they are giving a favor to the brown rice.
However, the properties of the rice to increase the blood sugar levels are not linked to its color, but to its type instead. For instance, the basmati rice, no matter if it is white or brown, has an incredibly low glycemic index. In contrary, according to the International Journal of Food Sciences and Nutrition’s study, the brown basmati rice actually raised the levels of blood glucose more than white basmati rice.
In this study were tested 11 different types of rice to 14 healthy participants. There were included also white basmati rice and brown basmati rice.
The goal of this study was to measure the blood glucose levels, determined by different types of rice, categorizing them in the low glycemic index category or the medium-high glycemic index category that raises blood sugar.
The results of the study showed that the white basmati rice is in the group of the low glycemic index category, while brown basmati rice belongs in the medium-high glycemic index category. It showed that the color of rice when it comes to this type of rice does not show its ability to raise the levels of blood sugar.
To be more precise, it doesn’t mean that the brown rice is not good for the health, but if you have a chance to choose, you should use the white rice after all, especially because the brown rice has more phytates than white rice.
Phytates (phytic acid) is in the group of “anti-nutrients”, as it prevents the absorption of some health-beneficial minerals, like iron, calcium, and zinc.
Of course, that is not at risk of your health and does not seriously threaten your life, but because of the consumption of high-phytate foods throughout the day, it may cause a mineral deficiency.
However, we suggest you to always investigate things by yourself as well, having in mind that foods can have advantages and disadvantages, and you can make your judgment about them and make your choice.
Other included sources linked in The Hearty Soul’s article:
Featured image sources: