White Rice vs Brown Rice: What Research Shows

Описание: White and brown rice originate from the same grain but differ in their processing methods.
In this video, I review evidence from nutrition research to explain how differences in grain structure and dietary fibre influence digestion and post-meal blood glucose response.

This video is part of an evidence-based series exploring how food structure and processing affect digestion and glucose metabolism. Rather than focusing on “good” or “bad” foods, the goal is to understand underlying mechanisms and how context matters.

Key topics covered:
• Structural differences between white and brown rice
• Nutrient composition differences
• Role of dietary fibre in digestion
• What controlled studies show about post-meal glucose response
• Practical, evidence-based interpretation

📚 References
Health Canada. (2020). Canadian Nutrient File (CNF). Government of Canada.

Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2021).
International Tables of Glycemic Index and Glycemic Load Values 2021. American Journal of Clinical Nutrition, 114(5), 1625–1632.

McRae, M. P. (2022).
Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. Nutrients, 14(3), 1–15.

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019).
Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. BMJ, 364, l489.

Sun, Q., Spiegelman, D., van Dam, R. M., Holmes, M. D., Malik, V. S., Willett, W. C., & Hu, F. B. (2010).
White rice, brown rice, and risk of type 2 diabetes in U.S. men and women. Archives of Internal Medicine, 170(11), 961–969.

⚠️ Disclaimer
This content is for educational purposes only and is not intended to replace professional or medical advice.