Bali –
Rice is a staple food for the people of Indonesia. Most people consume two types of rice, namely brown rice and white rice. However, which is safer to consume every day?
To find out the answer, it is important to understand the nutritional content of each type of rice. The nutritional content of brown rice and white rice has a significant difference. The following is a comparison of the nutritional content of the two types of rice.
1. Fiber
The benefit of fiber is to help digestion, provide a longer feeling of fullness, and reduce cholesterol levels.
Advertisement
Scroll to Continue with Content
- Brown rice: 100 grams contains 1.6 grams of fiber.
- White rice: 100 grams contains 0.4 grams of fiber.
2. Carbohydrates
Carbohydrates are the main source of energy for the body.
- Brown rice: one cup (± 195 grams) contains 52 grams of carbohydrates.
- White rice: one cup (± 186 grams) contains 45 grams of carbohydrates.
3. Calories
Calories are the amount of energy obtained from food and drinks.
- Brown rice: 100 grams contains 360 kcal.
- White rice: 100 grams contains 358 kcal.
4. Sugar
High sugar intake can increase the risk of diabetes and obesity.
- Brown rice: 100 grams contains 0.24 grams of sugar.
- White rice: 100 grams contains 0.05 grams of sugar.
5. Fat
Fat plays a role in storing energy and protecting the body’s organs.
- Brown rice: 100 grams contains 0.96 grams of fat.
- White rice: 100 grams contains 0.28 grams of fat.
6. Protein
Protein is important for the growth and improvement of body tissue.
- Brown rice: 100 grams contains 2.73 grams of protein.
- White rice: 100 grams contains 2.67 grams of protein.
Which is safer to consume every day?
Both brown rice and white rice have nutritional content that is beneficial for the body. The best choice depends on individual needs.
- If you want to reduce sugar levels and increase fiber intake, brown rice is more recommended because it has a lower glycemic index and a higher fiber content.
- If the health condition is stable, white rice can still be consumed with a balanced portion to keep getting enough energy.
In the end, the most important thing is to consume rice with the appropriate portion and compensate it with other healthy eating patterns.
(HSA/HSA)
