棕色与适合您的健康更好的白米 -

The difference between brown rice and white rice

所有米饭主要由碳水化合物组成，少量蛋白质，几乎没有脂肪（ 1 ）。

然而，糙米是一个全谷物。这意味着它包含谷物的所有部分 - 包括纤维麸，营养胚芽和含碳的胚乳。由于它的坚韧的麸皮外观，它很耐心，需要一段时间烹饪。

White rice, on the other hand, has had the bran and germ removed. Because these are the most nutritious parts of the grain, white rice is left with very few essential nutrients. However, white rice is softer and tends to cook quicker.

Summary

糙米is a whole grain that contains the bran and germ. These provide fiber and several vitamins and minerals. White rice is a refined grain that has had these parts removed, making it softer and more quick-cooking.

糙米benefits

糙米具有来自健康观点的几个优点。

Nutrient rich

糙米在营养含量含量时，在白米上有很少的优势。它具有更多的纤维和抗氧化剂，以及更多的维生素和矿物质。然而，这些差异并不意识。

For comparison, 100 grams (3.5 ounces) of cooked brown rice provide 1.6 grams of fiber, whereas 100 grams (3.5 ounces) of white provide only 0.4 grams of fiber ( 2 , 3 ）。

下面的列表将其他维生素和矿物质与其建议的每日摄入量的百分比（ 2 , 3 ）：

Positive effects on blood sugar levels

糙米is高镁and fiber, both of which help control blood sugar levels.

研究表明，定期吃全谷物，如糙米，有助于降低血糖水平and decreases the risk of type 2 diabetes ( 4 ）。Even just replacing white rice with brown has been shown to lower blood sugar levels and decrease type 2 diabetes risk ( 5 ）。

另一方面,大量进食米饭been linked to an increased risk of diabetes ( 6 , 7 , 8 ）。

This may be due to its high glycemic index (GI). The GI measures how quickly a food increases your blood sugar.

糙米has a GI of about 50 and white rice has a GI of about 89, meaning that white rice increases blood sugar levels much faster than brown. Still, both are very high in carbs, which will cause your blood sugar levels to rise ( 9 ）。

However, you can lower the GI of white rice by cooling it. This formsresistant starch, which moves through your digestive tract unchanged and works similarly to soluble fiber.

If you can, cook your rice the day before you want to consume it. Then, store it in the refrigerator overnight. Reheat when you are ready to eat it.

White rice that has been boiled, cooled, and reheated has a GI of 53 ( 10 , 11， 12 )

您还可以将米饭与醋或油等食物相结合，可以降低GI。此外，您可以尝试使用较低的GIS等品种米饭，例如（ 13 ）：

• Basmati.
• red
• black
• wild

可能会降低心脏病风险

Studies suggest that eating brown rice helps reduce several risk factors for heart disease ( 14 ）。

An analysis of 45 studies found that people who ate the most whole grains, including brown rice, had a 16–21% lower risk of heart disease than people who ate the fewest whole grains ( 15 ）。

Whole grains like brown rice may also lower total and LDL (“bad”) cholesterol. Brown rice has even been linked to an increase in HDL (“good”) cholesterol. But these findings aren’t consistent across all populations ( 16 , 17, 18 , 19 ）。

Rich in antioxidants

The bran of brown rice contains many powerfulantioxidants，这可以有助于中和有害的自由基化合物并减少身体中的炎症（ 20 ）。

研究表明，由于它们的抗氧化剂水平，糙米如咸米粒可能有助于预防心脏病，癌症和2型糖尿病如慢性疾病（ 21 ）。

Aids weight control

吃糙米代替白色也可能显着减轻重量，体重指数（BMI）和腰部和臀部的周长（ 22 ）。

In one study including 29,683 adults and 15,280 children, researchers found that the more whole grains people ate, the lower their body weight ( 23 ）。

Additionally, a randomized controlled trial in 40 women with overweight and obesity found that brown rice reduced body weight and waist size, compared with white rice ( 24 ）。

Summary

糙米含有比白米更多的营养素，也可能对血糖水平，心脏病风险和体重控制更有利。

白稻福利

白米是一种装配在许多传统类型的美食中，已经多了几个世纪 - 所以它并非没有它的好处。

糙米含有抗肺炎

抗促进症是植物化合物，可能会降低身体吸收某些营养素的能力。糙米含有称为植酸，或植物的抗抑菌剂，使其变得更加困难（ 24 ）。

While植酸may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from food. Soaking rice before cooking can help retain some of the nutritional value ( 20 ）。

在长期内，大多数膳食的植酸酸可能有助于矿物质缺陷。然而，这对吃多种饮食的人来说是不可能的。

糙米含有砷

糙米tends to be higher in arsenic than white rice ( 2 1 ）。

砷是一种自然存在于环境中的有毒重金属，但由于污染导致的某些地区已经增加。大米和稻米产品中已识别出大量额外量（ 22 , 23 ）。

长期消费砷可能会增加您患有癌症，心脏病和2型糖尿病在内的慢性疾病的风险。

然而，如果你适度地吃米饭，这不应该是一个问题，作为各种饮食的一部分。每周几个份额应该没问题。

If rice is a big part of your diet, you should take some steps to minimize the arsenic content. There are several effective tipsin this article.

Summary

糙米contains the antinutrient phytic acid and is higher in arsenic than white rice. This can be a concern for those who eat a lot of rice. However, moderate consumption should be fine.

底线

While white rice and brown rice are high in starch, brown rice contains more fiber, nutrients, and antioxidants. When eating white rice, add legumes and vegetables to ensure that you are having a balanced meal.

That said, either type of rice can be part of a healthy diet — as evidenced by the long history of white rice in the traditional cuisine of many cultures. Brown rice may have a more favorable nutrition profile, but there’s nothing wrong with having white rice as a part of a balanced diet.