Let’s try and settle this once and for all. After all, rice is considered a backbone of the Caribbean diet.
While rice is a food that has been cultivated for thousands of years, the low fiber, highly processed white rice that most of us eat today bears little resemblance to the rice once consumed by our ancestors. The whole grain rice that they ate consisted of an outer shell called bran, an inner core called the germ, and the endosperm which is where most of the carbohydrates are contained.
The rice that we consume today is missing both the bran and germ, leaving us with mostly carbohydrates. White rice has a higher glycemic index, which means its carbs convert quickly into blood sugar. Eating more white rice than is recommended may result in a higher than normal chance of developing heart disease and type 2 diabetes.
Many have turned to brown rice since it has not been stripped of any fiber and contains more antioxidants. Since brown rice is a whole grain, it is considered to be a healthier choice.
On the other hand, athletes prefer white rice over brown, as the high glycemic value of white rice provides quick fuel for hard workouts and facilitates muscle recovery.
To counteract the effects of the processing of white rice it is typically enriched with B vitamins and iron. While brown rice has a higher amount of vitamins and minerals, white rice contains more antioxidants and amino acids.
It appears that it is best to take your activity level into consideration when deciding whether to eat white or brown rice. White rice is considered a safe starch to consume prior to exercise and has been shown to meet sports nutrition recommendations but it may not be the healthiest option if you lead a sedentary lifestyle.
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