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Whole Grain Benefits

The Healthiest Rice: White, Brown, Red, or Black?



First of all, rice is the staple food in a number of countries. Billions of people around the world prefer rice, which is not only cheap but also a nutritious source of energy.

Rice comes in different varieties, however, and as such, the biggest dilemma is which type of rice to eat?

Now that people are becoming more health conscious these days, they even choose their food accordingly. In addition, eating rice has been linked to weight gain, along with a few other health concerns.

The most popular types of rice

A number of varieties of rice are available in the market today that differ in color, taste and nutritional value. Plus, each strain has its own health benefits. As a result, there is more confusion in the mind as to which type of rice is the healthiest.

So here today we are to clear your mind with this confusion by sharing the health benefits of the most popular types of rice, namely white rice, brown rice, red rice, and black rice. At the end of this article, you will get some clarity on which type of rice is the healthiest.

Here we go!

White Rice, Brown Rice, Red Rice, and Black Rice – Differences and Health Benefits

Before we proceed, it’s important to note that no variety of rice is completely devoid of carbohydrates and calories. So if you eat strictly low in calories and carbohydrates, you may have to do without rice completely. However, others can go through the article below to find the type of rice that is right for them!

It is a common belief that white rice causes weight gain. What is usually not known is that white rice is thoroughly processed and polished, which is what gives the rice grains that shiny white color. As such, it’s highly refined rice and doesn’t offer much nutritional value.

On the other hand, other varieties – brown, red, and black rice – are healthier compared to white rice. In addition, these rice varieties are packaged with a number of health benefits.

White rice

White rice is the most popular variety of rice that is high in calcium and folic acid. However, it is lower in protein, fiber, and minerals.

White rice, which is refined and polished a lot to make the rice look white and shiny, loses important nutrients like thiamine and other B vitamins. Eating white rice offers a high level of energy compared to other types of rice due to the starch concentration it contains.

Perhaps white rice doesn’t provide much nutritional value. However, people with indigestion or irritable bowel syndrome are advised to use this rice because white rice is low in fiber and easy to digest provided they are not on a weight loss diet.

Also, it is better to go for long grain rice like basmati if you want white rice.

Brown rice

This is another variety of rice that has been favored by many people lately. This variety of rice is generally consumed when following a certain diet because it has more nutrients in it. Brown rice is a good source of magnesium, iron, and zinc.

Brown rice is simply white rice that doesn’t go through the excessive refining and polishing process. And of course, unrefined, brown rice is bundled with fiber and nutrients that are normally lacking in refined grains like white rice. Refining removes the vital nutrients from the grains.

Not everyone may know that one cup (158 grams) of brown rice contains 3.5 grams of fiber. On the other hand, one cup of white rice contains less than 1 gram (9) of fiber. Foods rich in fiber keep your stomach feeling full longer, helping you eat fewer calories overall.

Various studies have observed that consuming more whole grains like brown rice helps avoid adding extra weight and also helps with weight loss. But one thing to watch out for is to cook brown rice with extra as it can get mushy soon.

It is also noteworthy that various studies indicate that the risk of developing diabetes can be reduced by up to 60% by consuming a cup of brown rice regularly.

Red rice

Not all people may have heard of red rice and how the rice gets that red color. Let me tell you that red rice gets its color from anthocyanins, an antioxidant. This compound is also found in a number of red and purple vegetables.

Red rice is found in more and more households these days because it is loaded with protein and fiber, in addition to being a rich source of antioxidants. Red rice is also bundled with flavonoids like anthocyanins, apigenin, myricetin, and quercetin. Hence, red rice is more effective than brown rice in helping the body fight cancer-causing free radicals.

In addition, red rice also helps reduce inflammation, control cholesterol, and lower blood pressure.

And if you’re one of those looking to shed a few extra pounds, red rice can be the best option to eat. This is because, compared to other types of rice, red rice takes longer to digest and makes you feel full longer.

Black rice

Wondering what this black rice is? Well, very few may have heard of black rice.

Black rice is also known as forbidden rice and the reason for this is that in ancient China this rice was reserved for royal people only. Black rice has long been a part of Chinese cuisine.

This variety of rice is jet black in color that usually turns purple when cooked. According to studies, black rice has the highest antioxidant activity, making it a nutritious choice to consume.

Black rice is packed with antioxidants, fiber, proteins, phytochemicals, phytochemicals, iron and vitamins. Eating black rice also helps to lose weight, detoxify the body, reduce the risk of diabetes as well as cancer, etc.

Last word

In summary, 100 grams of white rice is loaded with 6.8 grams of protein, 1.2 grams of iron, and 0.6 grams of fiber; 100 grams of brown rice contains 7.9 grams of protein, 2.2 grams of iron, and 2.8 grams of fiber; 100 g red rice contains 7.0 g protein, 5.5 g iron and 2.0 g fiber, while 100 g black rice contains 8.5 g protein, 3.5 g iron and 4.9 g fiber, in addition to that it is the richest source of antioxidants compared to all other rice varieties.

So what kind of rice will you consume from here on!

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction



In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.


Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young



Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.


Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “


Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “


It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”


Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”


Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”


In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”


Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?



Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).


Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).


Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.


Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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