Is brown rice healthier than white rice?
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Whole grains are healthier than their white varieties - we've all heard that before. For that reason, more and more people are replacing their white bread with wholemeal bread, and wholemeal pasta is also becoming increasingly popular. And with rice? Of course we have brown rice there!
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There is, however, a lot of discussion about the health benefits of this brown rice. Is brown rice healthier than white rice? Today we'll explain exactly where that contradiction comes from. We also discuss the pros and cons of white and brown rice. This way you can decide for yourself what you prefer to eat!
Difference brown rice and white rice
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The big difference between white and brown rice is the skin that has been cut off from the white rice. This pericarp is the reason that there is a color difference between the two varieties of rice. Brown rice also tastes different from white rice; it has a slightly nuttier, firmer taste. White rice is more neutral, so people who are not used to brown rice often like it better.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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The main difference between the two types of rice, however, is the nutritional value. The membrane around the rice grains contains a relatively large amount of fiber and other nutrients. By choosing white rice, you miss out on these nutrients.
Vitamins and minerals
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Let's first look at the micronutrients "ingredients that include white and brown rice. Both types contain vitamins B1, B2 and B6. The B vitamins are important for the proper functioning of your metabolism, and they are also involved in the maintenance of the nervous system.
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Unpolished rice contains considerably more than white rice. Rice also contains various minerals, such as phosphorus, iron, manganese and iodine. Here too brown rice contains more than white rice. So when it comes to micronutrients, you better go for brown rice.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Fiber in brown rice
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Also in terms of fiber, brown rice fares considerably better. Brown rice contains about 3-4 grams of fiber per 100 grams. With white rice, this is only 1-1.5 grams per 100 grams. Fiber is essential for the health of your intestines, and it keeps you filled longer. For that reason, it is better to opt for brown rice.
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It must be said that the difference is not noteworthy, rice is not the ideal product to get your fiber anyway. You should eat a pan full of it to get the recommended daily intake of 30 grams of fiber! So if you eat white rice with fiber-rich products, you are in the right place.
Phytic acid
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But if brown rice contains more vitamins, minerals and fiber, why is there still discussion about it? The reason is that the film around the rice grains also contains a number of substances that are less beneficial. The most important of these is phytic acid. This substance has advantages (action as an antioxidant - it expels substances that are harmful to us), but it can also make the absorption of iron and zinc more difficult.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Anyone who eats little of this anyway, can suffer from shortages. However, these shortages are relatively rare in the Netherlands. So if you eat healthy and varied you don't have to worry about it.
Brown rice or white rice?
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Which type of rice is better now, if we put everything together like this? Brown rice contains more nutrients and is therefore generally preferred. However, the difference with white rice is not very big - or at least smaller than is often thought.
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The glycemic index does not make much difference, especially if you combine the rice with the right products. Also the difference in fiber does not have to be decisive, since rice only has a small proportion here. in delivers.
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Do you prefer white rice? Then you do not feel guilty if you choose, as long as the rest of your diet schedule  just in tune. As has been said so many times on this website: variation is always good, so you can be sure that you do not consume too little or too much of certain substances!
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Do you prefer white rice? Then you don't have to feel guilty if you choose to, as long as you adjust the rest of your nutritional schedule to it. As has been said so many times on this website: variation is always good, so you can be sure that you do not consume too little or too much of certain substances!