What is the difference between brown rice and white rice?
The main difference between Brown Rice and White Rice is not just about color. It also depends on how they are processed by the miller. Brown rice is a whole grain, so it has all three parts of the grain: “the bran”, “the endosperm”, and “the germ”.
How glycemic index effect of Brown Rice and White Rice
The glycemic index (GI) is a way to rate foods on a scale from 0 to 100, showing how much they raise blood sugar levels. Foods with a lower GI make your blood sugar go up slowly and not very high. This is especially important for people with diabetes, because their blood sugar tends to go up quickly and high after eating.
White rice has a high glycemic index, around 73 ± 4.
Brown rice has a medium glycemic index, about 68 ± 4.
Eating white rice is connected to a greater chance of getting type 2 diabetes, while eating brown rice is linked to a lower chance.
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What is the glycemic index of brown rice?
Cooked brown rice has a GI of 68, which is classified as a medium-GI food.
Meanwhile, the GI of white rice is 73, so it is classified as a high GI food. Unlike brown rice, white rice is lower in fibre and is therefore digested more quickly, causing blood sugar levels to spike. On the other hand Brown Rice is more fibre so that, it digest comparatively shower causing less chance to spike the sugar level.
(Ref : https://www.vinmec.com/eng/blog/can-diabetics-eat-brown-rice-en)
Japanese experiment effecting type-2 diabetic patient by white rice and brown rice
After a one-week observation period during which patients consumed white rice twice daily, they were randomly divided into two groups. One group consumed brown rice as their staple food twice daily for eight weeks before switching to white rice for the following eight weeks, while the other group started with white rice and later switched to brown rice.
Results:
There were no changes of glycemic control during the white rice period.
On the other hand Brown Rice was well tolerated for 8 weeks and improved glycemic control in patients with type 2 diabetes.
