But economically and environmentally it might be better to cook your own rice. This works great for children. Privacy Policy. "Rice is really economical for anyone, especially to feed a family," Austin said. The bottom line corresponds to the glycemic index of brown and red rice. "Because it’s got the outside husk intact, brown rice also has the advantage of having a high fibre content of 3.2 grams per 100 grams.". Why do you say it is better to get nutrients…, Vitamin D Supplements Do Not Help Cholesterol Levels, Prenatal Vitamin D Does Not Prevent Childhood Asthma, Q. The glycemic index (GI) is a physiological ranking, 0 to 100, used to reflect how a carbohydrate-containing food causes an increase in blood sugar (glucose) levels. Black rice also has a low Glycemic Index (GI) of 42.3 (Low GI foods are considered those with a GI of 55 or less) compared to white rice, which has an average GI of 89, and brown rice that has an average GI of 50.” In comparison to white rice, the glycemic index of brown rice is far low. Rice varieties that are longer grain that have a higher amylose content (19-23%) tend to have lower GI values than shorter-grain rices, which have a lower amylose content (12-19%). How can I get more iron in my diet besides…, Vitamin D Supplementation Does Not Improve Insulin Action, Don’t Just Be Active…Avoid Being Inactive, Lower Risk of Hip Fracture May be Tied to Lifestyle Choices. White rice has the husk, bran layer and the germ removed. "Our body needs carbohydrates for energy so we should include it, even though people tend to demonise them. It has a distinct nutty, earthy flavour and takes much longer to cook than white rice. Nicola McKeown, PhD, associate professor and director of the Friedman School’s Nutritional Epidemiology Program, replies: “In the US, we are fortunate to have supermarket shelves stocked with a wide variety of products, and this is certainly true with rice. "While white rice has 6.3 grams of protein per 100 grams, the black rice has got 9.1 grams of protein," Austin said. The carbs in both brown and white rice may have a negative effect on your blood sugar, but brown rice may be healthier for you according to the glycemic index of foods. "White rice also contains iron but less than the brown rice.". "It’s easy to cook and really versatile, so it can help make good nutrition easy. Suitable grain substitutes that fall into the low-GI food category (under 55) include wild rice, pearl barley and quinoa; these may accompany your main dish very well in place of white rice.”. "In terms of protein, from white to black rice, brown rice sits in the middle at about 7.2 grams per 100 grams," Austin told HuffPost Australia. Both red and black varieties contain higher amounts of nutrients compared to white rice, however they do come at a higher cost. "White rice has very little fibre because the outside husk is gone," Austin said. "For some dishes white rice is lovely and fluffy, so go ahead and enjoy it sometimes. Check out my post on black rice!! This comparison of brown rice and red rice was to present to you the plethora of benefits they serve. Q. I have heard I should eat protein after I exercise…. But is one type healthier for you than others? In terms of glycemic index, brown rice releases at a "medium" rate in the body, meaning it will keep you fuller for longer compared to white rice. It’s about the quantity to suit your own energy needs.". ", Get the latest on politics, news, community voices and lifestyle. Interestingly, cooking methods can also influence the GI of rice. The question we all want to know is: which one is the healthiest? Brown rice of any variety is high in fiber, vitamins and minerals, including magnesium, and generally (depending on quality) has a lower GI than white rice—even white basmati. Newsletters may offer personalized content or advertisements.