A vote for whole grains
Before talking specifically about “white rice vs brown rice”, let’s examine two bigger groups.
Whole grain foods are part of the best nutrition if you want to enhance your mental performance. The vitamins B6, B12 and folic acid that they contain are essential in protecting your memory and they also boost blood flow to the brain. A Spanish study published in the American Journal of Clinical Nutrition confirms this statement. According to the results, people on a complex carbohydrate diet had increased cognitive function and showed gain in their general health.
Contrary to wholegrains, by eating simple or refined carbohydrates you abandon these benefits. During the processing, these foods lose their beneficial fiber and phytonutrients. A couple of examples are white bread, pasta, pastry and cookies. By eating a diet rich in these carbs, your blood sugar and insulin level spike, which can cause serious issues. The potential risks are diabetes, cognitive decline, memory loss and dementia.
It is better to choose whole grains packed with dietary fibers, that have not been processed. Whole oats, barley, whole grain breads, whole wheat pasta, or brown rice are all health and brain friendly choices.
B as B-vitamins , B as brown (not white) rice
Brown rice is a perfect food, if you want to improve your mental performance. This whole grain food fuels your brain by containing the perfect mix of carbohydrates and fiber. It can help you maintain concentration throughout the day and improve your memory. In case of gluten sensitivity, it is also an excellent choice, due to the low-glycemic complex carbohydrates.
One of the the biggest advantage of brown rice is the B-vitamins. These vitamins like the riboflavin, niacin, thiamin and inositol can help produce energy for the brain cells and maintain optimal brain health.
Has white rice lost to brown rice?
If you ask the question who the winner in the white rice vs brown rice competition is, the simple answer is brown rice. (Well, at least with respect to health and brain benefits. Taste is a different question.) White rice lacks the complete array of B-vitamins, because the nutritious hull has been polished off and replaced with just a few of the B-vitamins during processing.
It still doesn’t mean that white rice is a terrible choice. Although it has a lower fiber content, but it is easier to digest and it has a couple of identical health benefits that brown rice has. Either type of rice can be part of a healthy diet, but brown rice is superior as a brain food.