Why I Recommend White Rice over Brown Rice
White Rice
White rice is easy on the stomach. Yes, it is true that brown rice has slightly more fiber than white, but that is not always a good thing. If you are having stomach issues and/or struggle with gastrointestinal distress, white rice is likely the better option for you.
It is ideal before a workout. If you plan to exercise within a couple of hours of eating a meal, white rice is the best choice as it offers simple, easily digestible
Enriched white rice offers more folate (nearly a quarter of the DV) than brown rice, about the same amount of selenium (nearly a quarter of the DV) and significant amounts (yet lower than brown rice) of magnesium, manganese and vitamin B3.
Brown Rice Benefits
Brown rice is a type of complex carbohydrate and whole grain, and research shows associations between consuming whole grains and preventing heart disease, diabetes and some cancers.
Brown rice is full of essential vitamins and minerals. Particularly, brown rice offers 19% of the DV for magnesium, 87% of the DV for manganese, 21.3% of the DV for selenium and 32.5% of the DV for Vitamin B3 (AKA niacin).
Will cause less of a glucose spike than white rice
Why I Choose White Rice
Brown rice contains antinutrients
Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrients. Brown rice contains an antinutrient known as phytic acid, or phytate, that makes it more difficult to digest
Brown rice contains arsenic
Brown rice tends to be higher in arsenic than white rice.
Arsenic is a toxic heavy metal that is naturally present in the environment, but it has been increasing in some areas due to pollution.
Long-term consumption of arsenic may increase your risk of chronic diseases including cancer, heart disease, and type 2 diabetes.
