White v/s Brown Food Items

by | Jul 20, 2020 | Uncategorized

BROWN / WHITE FOOD ITEMS:

The ever-growing demand for the internet has given birth to augmented opportunities and researches. The internet now is a one stop destination for the fitness enthusiasts. Many look out on the internet the perfect diet to follow or which foods can be healthy and it can be confusing to understand the ideal option for you. There are myths and confusion about – white vs brown rice, Brown sugar / white sugar and Brown bread / white bread and here we would be highlighting important facts about the right choice.

 

Brown Rice:

Brown rice is a whole grain which is not processed and thus contains all the parts of the grain which includes the fibrous bran. Brown rice has 7 times more fiber and contains more vitamins and minerals. It has a low GI (Glycemic Index) and hence, it can be recommended to sugar watchers and people with diabetes. However, due to its antinutritional factor it is recommended to consume it only once a day.

 

White Rice:

White rice is polished and processed where the germ and bran are removed being the fibrous and nutritious part of the grain. Most of nutrients are lost due to its processing. One thing that makes it appealing Is the fact that it is tasty and easy to cook compared to the brown rice. However, it has a high GI (Glycemic index) and hence should be carefully consumed by people with obesity, diabetes, lifestyle diseases and one’s trying to lose weight.

White Bread:

White bread is completely processed and is made of refined flour making it deficient in nutrients. Chemicals are used in small quantities to bleach the wheat flour to make it white and it also contains added sugars, including high fructose corn syrup making it harmful to consume.

 

Brown Bread:

Brown bread is believed to have much more fibre compared to the traditional white bread. Most brown bread in the market are just coloured version (caramel) of white breads. Some of the breads even have some seeds sprinkled on it to create an idea of it being healthy. Best to avoid brown bread and to choose multigrain or whole wheat breads. High on nutritional value and contains medium GI (glycemic index). Read the Ingredient list before consuming.

 

Brown sugar/ White sugar:

Brown sugar is made up of white sugar with molasses added to it and has more content of liquid compared to the white sugar. As the molasses is added to the brown sugar it contains slightly more mineral than the refined white sugar. However, both are high on GI ( glycemic index) and contain the same amount of calories. Consumption of both can be equally bad and if consumed in high quantity can cause lifestyle disorders like Diabetes, obesity, hypertension and metabolic syndrome to name a few. Other artificial sweeteners can cut down on the calories but can have negative impavt on health. On the other hand, Stevia which is a natural sweetener, contains 0 calories and some studies even suggest it may have added health benefits.

 

Brown Sugar/ White Sugar:

Brown sugar is made up of white sugar with molasses added to it and has more content of liquid compared to the white sugar. As the molasses is added to the brown sugar it contains slightly more mineral than the refined white sugar. However, both are high on GI ( glycemic index) and contain the same amount of calories. Consumption of both can be equally bad and if consumed in high quantity can cause lifestyle disorders like Diabetes, obesity, hypertension and metabolic syndrome to name a few. Other artificial sweeteners can cut down on the calories but can have negative impavt on health. On the other hand, Stevia which is a natural sweetener, contains 0 calories and some studies even suggest it may have added health benefits.

 

 

Why nutritional supplements are important?

We all know that consuming balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the functions of the body. It is always better to consume natural foods and obtain the nutrients provided by them.  But in the present busy world where people consume more of refined carbs, sugars and fats do not have the time, energy to have a balanced diet thus lacking in essential vitamins, minerals and antioxidants. Cooking and the way we consume the food also leads to great amount of nutrients. Stress, medical complications, energetic living increase the need for essential nutrients to cope up with daily activities. Consuming nutritional supplements ensures that the body receives the amount of nutrients required by it to enrich body’s internal environment, protection, repair, regeneration and support.

Consuming the nutrients:

1. Multivitamin Multi-mineral

It is a combination of vitamins and minerals. Along with providing with the vitamins and minerals required by body it helps to reduce the levels of stress and anxiety. Taking them daily replenishes the body’s supply and improves the energy levels. It helps to maintain muscle strength too.

2. Vitamin C

Vitamin C is not produced by the body and hence necessary to be consumed. It is a powerful antioxidant that improves body’s defensive mechanism. It reduces the risk of chronic diseases, helps to maintain blood pressure, increases iron absorption, boosts immunity, helps wound heal faster. Vitamin C supplement of 500 mg to 1000 mg daily helps the body to achieve it benefits. Vitamin C toxicity rarely occurs as it is a water soluble vitamin.

3. Omega 3

Lower blood pressure, reduce triglycerides, improves heart health, reduce menstrual cramps, Supplements with omega 3 1000 mg are usually consumed on daily basis. Consumption of omega 3 should not be more than 3 gms.

4. Calcium

It is required daily to maintain the bone health. It also is required in the blood to release hormones and regulate the contraction of muscles. Meeting calcium requirements daily through the diet is difficult. Many people do not eat or eat less amount of calcium rich foods.  1000 mg of calcium supplement can be taken.

5. Iron

Most of the cells in your body contain iron. Its main function is to transport oxygen from the lungs to the organs. Women who are pregnant, menstruating, athletes, anaemic people who experience regular blood loss face iron deficiency. Anaemia is widespread in India- 58.6% of children, 53.2% of nonpregnant women and 50.4% of pregnant women were found to be anaemic (NFHS.2016).

6. Biotin

Biotin helps convert certain nutrients into energy. It plays a major role in the health of your skin, hair and nails. If there is lack of biotin in the body it results in hair loss, scaly red rashes, depression, tiredness.2000 to 5000 mcg of biotin daily in supplements is recommended for hair loss.

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