Rice is among the popular foods in the world. Rice is grown in different parts of the globe.
Do you prefer white or brown rice? Choosing white rice vs. brown rice is tricky for athletes and bodybuilders. The nutritional elements of the two are slightly different.
Some people consider brown rice healthier than white rice because of the fiber, zinc and magnesium content. The brown rice is typically milled to make from it white rice.
The conversion of the rice changes its nutritional value at the end of the day. The process removes vitamins, minerals, germ and fiber content from the rice before it is converted into white.
The white rice from the United States of America (USA) is rich in iron, and Vitamin B. The also contains riboflavin, niacin, folic acid, and thiamin, which are normally added to boost the nutritional value of the white rice.
Here is an overview of the nutritional value of white rice vs. brown rice to enable you to make an informed decision. Go grab your rice from iHerb.com and use coupon KOV618 for a 5% discount.
Basic nutrition information
Athletes and bodybuilders need to take into consideration the primary nutritional value of white rice vs. brown rice nutrition bodybuilding before including them in their diet. This is not different from rice.
The nutrition of both types of rice varies. A cup of white rice contains 0.4 grams of fat, 53.2 grams of carbohydrate, 242 calories and 4.4 grams of protein.
A cup of brown rice comprises of 4.5 grams of protein, 1.6 grams of fat, 218 calories and 45.8 grams of carbohydrate.
Wild & Brown Rice
by Bob's Red Mill
This premium rice blend is a delicious combination of nutty brown rice and earthy wild rice, creating a simple-to-prepare staple for every meal of the day. Great for soups, pilafs, casseroles and more.
A cup of brown rice has 3.5 grams of fiber, and o.6 grams of fiber are contained in white rice. The brown rice also contains germ and bran.
Adults are advised to take up to 38 grams of fiber for men and 25 grams of fiber for women. It has endless benefits to the human body including the prevention of constipation.
High fiber content prevents glycemic control in diabetes. Individuals with low levels of fiber are more likely to suffer from cases of constipation.
It is, therefore, advisable to maintain your level of content.
Brown rice offers 3 grams more fiber than white rice. The brown rice has other benefits including but not limited to the following.
- Weight management - the content in the two is known for weight control. Consumption of any of these rice types makes you fuller in hours. People who take rice tend to feel full for hours hence making it easy to manage their weight over time. A cup of brown or white rice will keep you full for several hours. This means you will not need to keep taking food repeatedly in the course of the day to remain satisfied.
- Lower your cholesterol levels - cholesterol level is another issue of great concern regarding your health. Both brown and white rice are known to offer your body with fiber, which determines your level of cholesterol. Regular consumption of rice makes you less likely to suffer from cholesterol related issues in life.
- Regulate blood sugar levels - fiber content helps in controlling the levels of sugar in the blood. The controlled levels of sugar reduce your risk of suffering from diabetes among other health issues.
- Reduce heart disease risk - fiber lowers your possibilities of suffering from heart-related complications. The fiber contained in both white rice and brown rice protects your heart from various risks. Also, the fiber nourishes your gut bacteria for better health.
Magnesium is contained in rice. A cup of brown rice has 86 milligrams of magnesium while a cup of white rice has 24 mg of magnesium, which necessary for both health as well as the provision of energy for the performance of different tasks.
The daily requirement of magnesium is 420 milligrams for men while women need 320 milligrams at the age of 30. The daily requirement of women and men aged between 19 and 30 is 400 milligrams and 310 milligrams respectively.
Zinc is among the essential nutrients in the human body. Rice contains zinc. A cup of brown rice has 1.2 milligrams of zinc while white rice offers the body with 0.8 milligrams of zinc.
The daily amount of zinc an adult requires is 8 milligrams for females and milligrams for males 11 milligrams per day.
Manganese is another rich nutrient contained in rice. Brown rice has manganese while the white does not have the nutrient.
Manganese is an excellent nutrient for energy production. Men and women who want to get this nutrient are advised to consider brown rice over white rice.
Selenium plays an immense role in the production of the hormone thyroid. The brown rice provides selenium. The white rice does not contain selenium.
Selenium also acts as an antioxidant and boosts your immune system. Consumption of higher levels of brown rice makes your immune system strong, thanks to selenium.
The nutrient also works alongside vitamin E to protect your body against cancer. Increasing your consumption of brown rice will make your immune system stronger.
White rice contains folate. A cup of white rice has between 195 and 222 micrograms of folate. This amount is almost half of the daily requirement of the nutrient in the body.
Folate assists in making your DNA as well as other generic materials in your body. The nutrient supports the division of cells in the body.
Expectant women require more amount of folate compared to any other person. Women who are also looking forward to becoming pregnant also advised eating more white rice for folate. The recommended amount for adults is 400 milligrams while pregnant women are advised to take 600 mcg, and those breastfeeding require 500 mcg.
The white rice contains thiamin, niacin, and riboflavin making some people prefer it over brown rice.
In conclusion, both white rice vs. brown rice nutrition bodybuilding is popular among bodybuilders. The brown rice is more nutritious because it contains magnesium, fiber, and other nutrients.
Brown rice is not enriched with artificial components. If you want to include rice in your daily meal plan, then you should seek advice from a dietarian.
However, white rice is also equally nutritious. Many consumers prefer white rice to brown rice. The two types of rice can be purchased at the local stores.