The Truth About Rice: Brown vs White (Science)
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- Опубликовано: 24 июл 2024
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The conventional wisdom is that brown rice is much healthier than white rice. But is it really true? White rice is more popular, but brown rice contains more nutrients and fiber because it is a whole grain. However, there are also a few problems with brown rice...
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Studies mentioned:
STUDY 1: www.ncbi.nlm.nih.gov/pubmed/1...
STUDY 2: www.ncbi.nlm.nih.gov/pubmed/1...
STUDY 3: www.ncbi.nlm.nih.gov/pubmed/1...
STUDY 4: www.ncbi.nlm.nih.gov/pubmed/1...
STUDY 5: www.ncbi.nlm.nih.gov/pubmed/2...
STUDY 6: www.ncbi.nlm.nih.gov/pubmed/2...
Love that you show what studies & articles you use as your sources! Definitely increases your credibility and allows us (the viewers) to continue our own research if desired.
White rice makes me bloated and brown rice seems to feel so light in my belly
ikr
Good
zachary lee so basically you called the other guy fat 😂
Same
ruclips.net/video/EDBGRK_CrOw/видео.html
I just like white rice more, my physical activity is so high, the amount I eat is not really a problem. Plus, fiber needs can be covered by eating veggies.
And oatmeal
Thanks for mentioning the cited studies in the subscription area :) great video as always!
Am I the only one who prefers the taste of brown rice?
Try BASMATI RICE its 1 inch white indian rice
Brown rice with salmon is next level delicious
Yes
@@pjanoo6973 Are you a Sri Lankan by any chance?
Yes you are.
You can't go wrong with a big-ass bowl of abuela's black beans and rice.🇨🇺
Are u cuban?
And a banana🤣 🇨🇺
@@marcelloolave5581 your kid, or if it’s you, looks like a creature from a nightmare
@@clenjones5748 niggas roast babies oh wow😹
And taquitos de queso frescos 🇲🇽
"It is always the dose that makes the poison."
C.8. Bbbbnbvbbnvb
@@jaylynacuna2396 yeah
What?🤔
Love the science base analysis on both Rices. Just randomly stumbled upon your Channel. Going to check out a few of the videos but most likely, you got yourself a new subscriber here
Quick, somebody send this to Joe Rogan!
I'm actually here because of what he said. Lol
@@joshuaprescott9908 same. I was squirming in my truck listening to it.
@@t.sorvig3540 there's more videos that's for the white though and some thats neutral so I guess its another ongoing debate. Lol
Yes!
@JoJoKiwi is it bad? No. Is it cheap and filling? Yes.
We had a hard time cooking it, it would turn out hard. The solution I
found is to soak the rice 2-4 hours in advance and then cooking it,
turns out very soft same if not better than jasmine rice texture.
I just boil it like pasta for 30 minutes and then throw it through a sieve
You really need to soak 8 hours or more to wash the arsenic later. And then cook it like pasta.
@@rajinfootonchuriquen You can boil it in excess water and throw out the excess
I’m fat but the last 2 months I have only been eating brown rice instead of any other grain and I have lost almost 10 lbs already.
For real
u still fat or nah
Calories are the only thing that matters
Excellent review. Thanks!
My father had a bad heart. After an examination his doctor told him to switch from white rice to whole grain rice if it was a big part of his diet
Thank you, appreciate that you use studies and use the results as suggestions rather than making your own statements.
Thank you man this was really informative I appreciate this a lot.
Just as I though: moderation is key. As with most grains, I need to cut down.
I eat rice every day; white rice at lunch, and quality brown rice or red rice at dinner. It suits me just fine. I love brown rice. It may be an acquired taste. Luckily, I caught it a long time ago. I exercise 4X a week, don’t smoke, don’t drink, and eat what I know to be a well balanced diet all the time. So far, so good! 🙂
yeah bro ,here in my area we also eat rice 2-3 times
@@wohtuttut4663 …And that’s perfectly fine. Rice is just alright. It’s better than most of the junk so many people eat these days. We just have to move and exercise and be physically active every day.
I would definitely lose weight if I switched to brown rice, but mainly because it tastes like shit, while white rice tastes like small clouds from heaven.
said it perfectly :)
Lol
Rickard Shen
Try parboiled rice.
It's white rice that was pressure steamed while it was brown rice. This results in almost as many nutrients as Brown rice, but with a glycemic index quite a bit lower than brown rice.
And while firmer than white, it tastes almost exactly the same.
especially the basmatti rice from the indian restaurant..i just love that rice.
thanks robert, ill try it.
Thank you so much for this video. My wife got the stupid idea from somewhere that brown rice is just white rice treated to make it fluffy and brown somehow. Hopefully this video will put some sense in her.
@@faecal_transplant_donor Your comment is so funny,I know you didn't mean.
@@faecal_transplant_donor lol 😂
Thank you for your video sir. I am new(ish!) to cooking rice and I am experimenting with long grain brown rice at the moment suplementing it with a mixture of vegetables. Perhaps the most important part of your message was to have a balanced diet? Psychologically at least I feel healthy but time will tell!
Blessings and peace sir
amazing content man!
Thanks for the video and information
i eat rice everyday-- brown/white effects me the same-- It is my Staple. I don't eat any wheat-- and any processed food that is preserved with wheat or High Fructose Sugar! LOVE RICE!!
White rice is a processed food. It comes from a factory.
As someone who's Asian American, my love for rice is not much of a secret. However, I'm more prone to eating white rice than brown rice. With portion control being a struggle, and especially when it comes to carbs, I feel as if my palette is definitely in need of some adjustments as well as my habits overall when it comes to consumption. I just hate how being healthy takes constant effort, and I wasn't diagnosed with the risk of Type-2 diabetes until in my later 20's... taking baby steps seems to be the only viable approach when it comes to making lasting changes.
Is brown rice good to eat after ivf embryo transfer ... please let me know
Thank you stay blessed
what software do u use for the video？
I prefer brown rice just because taste.. Never knew it was “great” for you or anything.
Zachle Mentor I don’t think it’s nasty. White rice is wonderful. I just think brown rice is even better.
I love brown rice
Yes I agree. Never tried brown rice ever before but once I tasted it, I'll never going back to white rice
Not great for you at all, just better when compared to white rice.
Nice to hear that commment in the end of the video 3:46.
I cook rice about every 2 weeks so to me it's white white rice. Also I have difficulties to eat brown rice without a heavy sauce and there is a fistful of extra calories.
There´s a page with the same information
There's nothing wrong with white rice as long as it's portioned correctly with some fiber filled veggies and a healthy protein source. The rice should only take up 1/4 of your plate or 1/3 at most, unless you're extremely active and need the carbs. The biggest problem most cultures have is that they fill the entire plate with rice and put a few bits of protein on top with minimal or no veggies at all. You should be portioning your plate as follows;
20%-25% = Starchy Carbs (Rice, Potato, Pasta, Bread etc...)
40% = Fiberous Carbs (Vegetables)
35%-40% = Healthy Proteins and Fats (Meat, Fish, Eggs, Tofu etc...)
You can then adjust depending on your activity level and goals. However, this should be the baseline especially if your goal is to lose weight.
Too many carbs on that plate for normal, sedentary people
This video is very ricist!
I eat rice maybe once or twice a week. I tried switching to brown but just didn't like the texture or taste of it. And yes, they do taste different. SO knowing that I can enjoy my white rice occasionally without worry is great. Thanks for the info.....I love the way you deliver facts but also put them in context. Great job.
Trish Rowland moderation! 🔑
Tri
YOu need to season that B! Lol
Trish Rowland We had a hard time cooking it, it would turn out hard. The solution I found is to soak the rice 2-4 hours in advance and then cooking it, turns out very soft same if not better than jasmine rice texture.
Brown rice is pretty damn good if you just stop eating white rice
*Quanto aos antinutrientes do arroz integral, tem uma forma bastante simples de retirar esses antinutrientes pra não prejudicar a sua saúde e poder consumir ele todos os dias, basta colocar o arroz de molho em agua normal por 7 a 12 horas trocar a agua e então cozinhalo, e você vai ter diminuido consideravelmente a quantidade de antinutrientes presentes no arroz, e você vai poder consumir esse arroz todos os dias sem causar impactos negativos a sua saúde, mas caso queira diminuir ainda mais os antinutrientes, pode acrescentar algo a mais na agua, como vinagre ou bicarbonato de sódio.*
Ive subscribed to your e-mails before coming to your youtube page. But you know i find your videos easier... I can just play it while im preparing brekfast etc. ... Great infos! Thank you so much!
White rice is a simple carb so the glucose gets broken down quicker which is good for post workout cuz muscles need sugar. Brown is complex so it takes longer to digest. Im a big believer in the fact that food consumption gives us energy to use. It doesnt matter what u eat, if your body can use the food then its good to eat. Gatorade bars are full of sugar, like 30 grams but if u eat them post workout its fine because u trap and use the sugar in your muscles
But on the packages, both are listed as close to being the same. Same with white and wheat bread.
essentially just try to have a balanced diet for your health
Don't tell me what to do
Very informative.
If you're eating brown rice and are dissatisfied with the taste...then theres an issue with your ability to season it lol. Taste great to me.
You are having more genes from ancient times.
If a rice needs to be seasoned then it’s not good. Lmao I personally don’t like the texture of brown rice. I’ll stick to jasmine rice and short grain Japanese rice.
Who in the fuck seasons their rice to even taste good? Lmao rie should taste good even unseasoned
And certain dishes where rice is seasoned are an exception
this girl just add light coconut milk and simmer or coconut water or even light or skim milk powder, add some herbs or curry powder to flavour
lol people dont wanna add seasoning? So you dont add anything to white rice just eat it plain??? hahaha
Can you resend do the video, so we can understand it. Thanks!
I have been eating brown rice my whole life everyday
Thank you!
what type of brown rice taste yall recommend, Basmati, Jasmine etc??
Mwea pishori
The video was very helpful. Thank you.
What about satiety and things like volume vs calories?
rice is never eaten alone and plain, it is always one part of meal, u need to consider other parts of meal to make it complete nutrition meal, its bad that u didn't mention this important point...even if u put brown rice and other unhealthy food with it then overall it will be bad food
Three questions
Why brown rice is more expensive, if it is less processed/polished ?
Arsenic occurs in water basins in North & East India, where maximum rice cultivation is done. So how Arsenic free will be a packaged brown rice bought from Super Market or renowned brands ?
Any country is having any brown rice preferential policy ?
How to marketing brown rice ? Please discuss with me
What's the song in the end?
I could never properly cook brown rice but I'll give it a try again
How was it? Some1 wrote soak for a few hours before
That is why you must sprout brown rice. Takes away anti nutrients and enhances bio-availability.
Agreed, we always soak our brown rice for 24-36 hours before cooking it. The same for legumes, grains, and nuts&seeds for that matter.
I eat white rice almost everyday. Brown rice is very difficult to digest for me.
Carla Sofia maybe try quinoa or bulgur?
Carla Sofia I love brown rice the texture is so much more solid and tasty
Im confused what do you mean by difficult to digest?? does it make your stomach or something feel weird?
BandGeekk yes, I get stomach ache and bloating.
Carla Sofia girl I'm the same way but with leafy greens and pork. It just goes right through me and get me really sick. I'm not gonna go in gruesome details of how sick I get but it involves being stuck on the toilet for hours..
@ 0.35 your rice graphic looks like wheat?
I love white rice. But I’m really gaining weight eating this. So I switched to brown rice it’s really good for lose weight. But for my cheat I always eat some white rice.
Hello greetings from India,
Here we eat white rice 2 times a day and it is the major part of our diet. Should I change from white rice to brown rice or should lessen the frequency of rice. And also need your opinion on quinoa.
Quinoa is far superior to brown or white rice.
What alternative carbohydrates can i eat for bulking? I eat a lot of rice :(
Potatoes, oats, pasta, quinoa
Thanks for sharing. Yah bless you to know him
With that said, what's the difference between brown rice and brown basmati rice
Mix and match!
I love your sweet voice and exprestion
Hmmm. If I eat white rice, take fibre pills, have an Epson bath to get my magnesium 3 times a week, I don’t have to eat chewy brown rice.
There are fiber pills?
Eat vegetables with white rice
I’ve eaten white rice all my life, love it. But decided to switch to wholegrain rice to see the difference. I felt alot less bloated and didn’t gain any weight, like I always have on white rice. This is probably why so many south Asians have poor health, because we are raised on white rice. East Asians on the other hand, have alot of vegetables with their white rice, so I think that balances the risks out more, as do their genetics.
what about southeast asians?
white rice is just simply too many carbs
Too much carbs. Focus on protein consumption. You will feel better and lost weight. Sugar or carbs are killing everyone. Wake up!!!
I love rice. Brown rice is okay with some gravy.
Whats Parboiled?
I eat several servings of brown rice per day so this is a reassuring video
Asian cultures, for example Japanese and Korean, where rice (white) is a main staple of many of their daily meals yet they have some of the healthiest and longest life expectancies. especially Japan and rice is used in essentially every meal, everything else is prepared to compliment the rice not the other way around. Where does it make sense that they can live off of white rice and be healthy and live longer but many others cannot?
because of genetics, is not all about dieting asians have good genes thats why they live longer amigo
They eat fewer fried foods and rich desserts.
There while diet is better . alot of fish , alot less processed foods .. Over all health can not be put down to one food source . this is just saying what is better out of the 2
Alexander Jonnson because their body evolved to use rice because they have done it for centuries.
Easy Alexander Johnson. Look it up and do some research. Asian countries have cultures based on fruits and veggies until recently, unlike their western counterparts. Also, their lifestyles tend to be kinder to the human body than western lifestyles. Recall their cultural diets being found on fresh animals and plants and fish for most of the centuries and only around the time of the first or second World War did they begin to "modernize". So Biologically speaking their bodies haven't caught on to the bad diet choices modern countries have acquired over the years just yet. Give Asian countries a few more years and you'll start seeing the same chronic shit western countries suffer from. Why? Because so much of Asian culture these days is becoming modern, during the world wars, a lot of their time was spent modernizing and "catching up" to the west and old world's advances in technology and other things. ALL have impacts on health. ruclips.net/video/7kJrJt-NJhw/видео.html - Nutrient Dense foods, like Quinoa, should be automatic staples of any diet regardless of culture AND that REPLACING ANY and all rice, bread, whole wheat, rye, oats, barley and pasta WITH Quinoa is one of the best nutrient oriented choices you can ever make. Hypothesis: If Asian Countries replaced their rice industry with a Quinoa industry, they may very well become the healthiest people in the world by an even greater margin then they already have.
Higher in arsenic?
Would it be more balanced to eat white and brown rice together, If you eat rice twice a day?
Wish you had mentioned Basmati rice. I have seen it published that it is whole grained even when it appears to be white.
No, not true. You can by brown Basmati though.
Think about Asians... particular in south india, rice is consumed Twice a day or atleast Once day. There are almost no south Indian family that doesn't consume Rice a day... So Switching to Brown is better right???
It depends on you. It's harder to get nutrients out of brown rice due to high anti-nutrients but also has health benefits. White rice has lower anti-nutrients making it easier to get nutrients out of it. Eating in moderation is the key. So if you're trying to lose weight I suggest brown, if not eat white.
Not exactly. Don't eat brown rice or soy products for more than 6months where you are eating it daily. It contains arsenic. It is not a problem if you eat once or twice a week but for everyday not a good idea. Reduce your rice intake otherwise add more fiber or use alternatives like quinoa or cauliflower rice
I just hope if I eat it in my rice and gravy that it doesn't make it taste weird. The brown rice I mean, I'm thinking about switching to brown rice because it seems healthier. I don't eat rice as often as I used to because it leaves me bloated and makes me gain weight, but I'd like to enjoy rice and gravy more often.
Brown rice has a bit more of a nuttier, grainier flavour. If anything it has more "rice" flavour since white rice has barely any flavour at all.
Just buy a kg bag and try it out, it only sightly costs more then white rice from the same brand.
Instead of trying to find the correct water to rice ratio I just boil it like pasta for 30 minutes and then throw it through a sieve.
If you can get brown rice from south east Asia or Europe it is much lower in Arsenic. American brown rice is grown in areas where the soil is high in Arsenic.
Yes brown takes more time to cook but I enjoy it more now. 2 cups brown rice, 1 ltr chick or beef stocks, add minced ginger, garlic, pepper and Vegeta. Delicious and good for you.
You said arsenic is found in Brown Rice??
White rice and brown rice equally tastes good if you do it right and use the right ingredients.
I ate white rice my whole life, 19 years but from March I started eating brown rice as recommended by doc and I love brown rice. I don’t know if I’ve lost weight and can’t gain because of consuming brown rice because I’ve had some other lifestyle changes as well but brown rice is definitely a big change and I prefer brown over white rice.
I would be more concerned about what you put in that rice. Oil?, meat?, cheese!?, spaghetti sauce? That's the problem. I find that with brown rice I don't need to use oil when cooking since the grains already stick much less than white rice. I also find it has a more natural flavor so I don't need to add anything to it.
I didn't took white rice since last year only eat brown basmati rice once in a month....
Brown rice is meant to be mixed in with seasonings.
As long as you eat enough fiber and micronutrients throughout the day, you can basically eat whichever form of rice you want. If the choice of rice is making a huge difference in the nutrient content of your diet then it has way bigger problems than the choice of rice. It's perfectly fine as a part of a healthy diet, and yes, you can eat it every day.
White rice causes a higher spikes in blood glucose levels which could (when combined with many many other factors) lead to insulin sensitivity and diabetes. Consuming the fiber with the rice is key to slowing down that spike in blood sugar.
Great video, thank you :D
I heard that Brown rice can have double the safe levels of arsenic. And you're saying that that's safe to have daily. I don't know if I trust your opinion.
Very nice
Just tell us which one is more healthy
HE Just DID
3:25
white rice
You just need to understand only one word: Calories
Just mix the two...wild rice>all
How to make Brown rice flour at home - ruclips.net/video/u6b05YUdSXA/видео.html
Healthy Brown rice flatbread recipe - ruclips.net/video/NmTMX6eMPeU/видео.html
What about Lectins?!
Please spell out the name of the anti-nutrient in brown rice. Sounded like phitate! Hard accent to decipher.
arlrmr
Phytate
that’s why you should soak the rice for atleast an hour before cooking to reduce the arsenic levels.
I eat rice everyday twice
So should I eat white or brown rice
Brown Rice
Anti nutrients in brown rice may be reduced by sprouting
I started eating brown rice because I'm doing a no salt diet and white rice without salt is awful. Because I'm came to the conclusion that the less procesed the food, the better it taste without salt, I tried brown rice and taste pretty good.
I been eating rice since i was a kid as a asian I'm just okay.
how old are you now? prevention is better than cure remember that.
@@enemydown.gamingin my vill. people eat only rice for their whole life .They all are good.
The things matter only is how organic or natural is the rice.
There should not be any chemicals on it.
i also eat 2-3 times its okay.
Anti nutrients in brown rice can be reduced by sprouting
Very interesting .... I've eaten whole grain rice all of my life .... Thank you
if you sprout brown rice you minimize the phytate, and it's easier to cook. 20 min. in a rice cooker.
James Brown or Al Green? who is the super duper best colors.lol
White rice tastes good and the texture is really good but brown rice tastes bad the texture is like mac and cheese but its really healthy
So brown rice wins
I eat white rice every day like 3 cups with veggies for dinner and I don't want to stop rice is my favorite :((
Just eat the white rice with some added fiber to slow down the digestion and obsorption.