By February 24, 2023

Rice is a versatile grain consumed by people around the world and serves as a staple food for many people. White rice is the most commonly consumed type but brown rice is a popular option. Brown rice is a whole grain, containing all parts of the grain – including the fibrous bran, the nutritious germ, and the carb-rich endosperm. It’s chewy and takes a while to cook due to its tough bran exterior. White rice is refrained rice with bran and germ removed. White rice has very few essential nutrients because the most nutritious parts of the grain have been removed. White rice is softer and tends to cook more quickly. Both white and brown rice are high in carbohydrates. Brown rice has a slight advantage over white rice when it comes to nutrient content. It has more fiber, antioxidants, vitamins, and minerals. Brown rice is generally higher in fiber than white rice and typically provides 1 to 3 g more fiber than a comparable amount of white rice. Fiber helps to feel fuller faster, which can aid in weight management, lower your cholesterol levels, control your blood sugar levels, reduce the risk of diabetes, reduce the risk of heart disease and nourish the gut bacteria. Brown rice is high in magnesium and fibre, which help to control blood sugar levels. Magnesium is necessary for many vital functions, including blood coagulation, muscle contraction, cellular production, and bone development. Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and decreases the risk of type 2 diabetes. Eating lots of white rice increases the risk of diabetes. Brown rice has a GI of about 50 and white rice has a GI of about 89, ie white rice increases blood sugar levels much faster than brown rice. Eating brown rice helps reduce several risk factors for heart disease. Brown rice may also lower total and LDL (bad) cholesterol. Brown rice contains many powerful antioxidants, which help to neutralize harmful free radical compounds and reduce inflammation in the body. Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI), and circumference of the waist and hips. Brown rice is an excellent source of manganese, essential for energy production and antioxidant function while white rice is not. Brown rice is a good source of selenium, which plays an integral role in thyroid hormone production, antioxidant protection, and immune function. Selenium also works with vitamin E to protect cells from cancer. Brown rice contains an antinutrient known as phytic acid, or phytate, that makes it more difficult to digest. Phytic acid reduces your body’s ability to absorb iron and zinc from food. Eating phytic acid with most meals over the long term may contribute to mineral deficiencies. Brown rice has higher arsenic content than white rice. Long-term consumption of arsenic may increase your risk of chronic diseases including cancer, heart disease, and type 2 diabetes. White rice and brown rice are high in starch and brown rice contains more fiber, nutrients, and antioxidants. Add legumes and vegetables when eating white rice to ensure a balanced meal. White rice is a good source of folate. Folate helps your body make DNA and other genetic material and also supports cell division. Brown rice contains phenols and flavonoids that helps to protect the body from oxidative stress. Brown rice does not contain gluten and is a safe and healthy choice for those following gluten-free diets. Brown rice has a more favourable nutrition profile. Basmati rice has long been prized by connoisseurs around the world as the epitome of deliciousness and luxury. India is the leading exporter of Basmati Rice to the global market. KRBL, the world’s largest basmati rice exporter, is focusing on enhancing its presence in the non-basmati space with its plans to set up three plants in Gujarat, Karnataka, and Madhya Pradesh. Saudi Arabia, USA, Thailand, Spain and Iran are the top five basmati rice importing countries. Most commonly districts like Karnal, Panipat, Kurukshetra, Kaithal, Amritsar, Fatehgarh, Gurudaspur, Hoshiarpur, Jalandhar are producers of good quality basmati rice.