Should You Eat Polished Or Unpolished Rice Daily? Know What Expert Says

Health enthusiasts often debate about the consumption of unpolished rice being better than polished rice. It is said that polished rice is not good for individuals as it increases weight and also lowers the sugar level in our blood. Dr Vikas Jindal, consultant, department of gastroenterology of CK Birla Hospital, Delhi said that polished rice increases the glycemic index in our body due to higher starch content.

In an interaction with the Indian Express, the white rice or polished rice undergoes a process of whitening which removes the nutrient-rich outer layer which leads to loss of dietary fibres and other important vitamins. If unpolished and polished rice is compared, then the former has a higher content of fibre, antioxidants, vitamins and minerals than the latter.

“Studies have confirmed these benefits, demonstrating that consuming 150 grams of unpolished rice daily for six weeks led to significant reductions in body weight and waist circumference compared to polished rice consumption,” said Dr Jindal as quoted by the Indian Express.

Polished rice derives its calories from carbohydrates whereas brown rice delivers calories from protein. It contains a fibre-rich husk that helps prevent overconsumption, hence regulating weight. This debate further came into focus, when a certified teacher evaluator with the AYUSH Ministry listed down the advantages of switching to unpolished rice from polished rice. Mayur Karthik shared the advantages through his Instagram account.

In the viral post, Mayur said that in white polished rice, the husk, bran and seed germ are removed fully through processing which results in the loss of nutrients. Only starchy carbohydrates remain. “Whereas in the whole rice, everything is intact. Even white rice that hasn’t gone through this extensive processing is good to consume,” wrote Mayur Karthik in the caption of the post. He advised diabetic patients to not consume white rice as it leads to a higher glycemic index. Brown rice is also helpful for better digestion and a healthy gut. Take a look at the post:

A post shared by Mayur Karthik (@karthikmayur)

The cooking of brown rice takes longer to cook. However, pre-soaking it for 30 minutes can reduce cooking time and soften the texture.