White vs. Brown Rice

• White rice is highly refined, polished, and stripped of its bran(seed coat) and germ (embryo). 
• This is done to increase its cooking quality, shelf life, and tastiness, but unfortunately, it comes at the cost of reduced nutritional value.
• Brown rice is an intact whole grain, containing both the bran and the germ. For this reason, brown rice contains substantially more fiber than white rice. 
• Being the most nutritious parts of the grain, the bran and germ are rich in fiber and several vitamins, minerals, and antioxidants. 
• However, the bran is also a source of anti nutrients, such as phytic acid, and may contain high levels of heavy metals if grown in polluted areas.
• Eating white rice may have an adverse effect on blood sugar balance, and should be avoided by people with diabetes. 
• On the other hand, brown rice is generally regarded as a low-glycemic food, with beneficial effects on blood sugar control.
• Brown rice is clearly a winner when it comes to nutritional quality and health benefits.

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