Brown rice & white rice

 

 The outermost layer of rice, called the hull, is removed to make brown rice. 

All white rice starts out as brown rice. A milling process removes the rice’s husk, bran, and germ. This process increases white rice’s shelf life but removes much of its nutrition, including fiber, vitamins, and minerals.

Brown rice is a whole grain. It contains more overall nutrition than the white rice and reduces the risk of heart disease and diabetes. It reduces the level of HbA1c and bad cholesterol

Brown rice is generally higher in fiber than white rice.which has many health benefits

• feel fuller faster, which can aid in weight management
• lowers cholesterol 
• control blood sugar 
• reduced risk of heart disease
• nourish gut bacteria

White rice has high GI (72)
Brown rice has low GI (50)

Risks:

• Rice crop is known to be contaminated with arsenic, whether white, brown, organic, or conventional. 

FDATrusted Source issued a statement discouraging pregnant women from using rice or rice cereals as the primary grain staple due to arsenic contamination. 

Bottom line:

• White rice has very less arsenic, since the bran layer has been totally removed.

• Brown rice is more nutritious but contains arsenic. 

• If the intake is limited then brown rice is preferred.

• One should limit the intake of rice and eat a variety of cereals

• Basmati rice has the least amount of arsenic and all the vitamins and the minerals

Arsenic in rice crop

Arsenic is a natural element in soil and water,  

While growing, rice plants tend to absorb arsenic more readily than other food crops, 

All the varieties of rice are contaminated with arsenic, whether white, brown, organic, or conventional.

Arsenic accumulates in outer layers(hull and bran)
which are removed to make white riceWhite rice has much less arsenic than brown rice

rusted Source

Source,Trusted SourceTrusted Source

How to reduce the arsenic content of your rice?:

• Rinsing raw rice thoroughly before cooking,
• Mix 6 cups water to 1 cup rice, and drain the excess water This is a traditional method of cooking rice in Asia
• Use plenty of water while cooking

• urce

• Trusted Source

Which Rice Has The Least Arsenic?

Basmati rice from California, India, or Pakistan is the best choice, These types of rice have about one third of the  arsenic compared to brown rice from other regions.

Bottom line:

• White or brown rice provide many health benefits that outweigh the potential risks associated with arsenic.

• Brown rice is more nutritional than white rice,but has more arsenic content  If the intake is moderate then brown rice to be preferred

• Limit the intake of rice and eat a variety of cereals

• Organically grown rice has the same arsenic content as the conventional rice. 

• 
  

.

Trusted Source, Source,