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You can not really talk aboutBrown rice Without so diving intoWhite rice. The main difference between the two? White rice has been refined to eliminate beneficial sound and germ; Brown rice is classified as a healthier whole grain because sound (a form ofalimentary fiber) And the germs are intact.

"Whole grain, brown rice offering more essential nutrients compared to white rice, including magnesium, iron, fiber, vitamins B and antioxidants," says Lisa Moskovitz, Rd, CEO ofNY NUTRITIONand a member of ourCouncil of medical experts.

Studies Have shown that substituting whole grains, such as brown rice for white rice, reduces the risk of type 2 diabetes.

Although brown rice is, for the most part, nutritious. It is also associated with some side effects that you may not be aware. Here's what you need to know, and for even healthier food tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.

"Brown rice may be higher in a toxic chemical called Arsenic that is linked to cancers, heart disease and diabetes," says Moskovitz. "It is naturally present in our environment, but can be focused more in some foods such as rice or rice products."

Unlike other food crops, rice accumulates arsenic in concentrations that areten times higher than other grains. Interestingly: While Arsenic is distributed throughout the grain for white rice, brown rice tends to have an arsenic on the grain surface. Ato study This compared the amount of arsenic in rice showed that brown rice had more inorganic arsenic than white rice.

According toMelissa Mitri, MS, RD Rinsing rice with lots of water just before cooking helps reduce the amount of arsenic.

However, "recent research has shown that this method is more effective in white rice than brown," saysLauren Panoff, MPH, Rd.

While you should consume rice in large quantities so that you can have a major impact on your health, it's safe to conscious when you consume this grain.

RELATED:What happens to your body when you eat rice

"From the brown rice containsMore fibersThis can cause digestive constraints such as bloating and diarrhea in those who are sensitive to fiber, "warns Mitri.

Moskovitz accepts. "Brown rice is a grain that some people do not tolerate well. If you have a sensitive digestive tract, and especially if you are fighting with constipation, the rice can be binding. For this reason, it is good to vary the types of Food and starches you prepare, "she says.

here isA major effect of eating fiber-rich foods, declares expert.

"What may not be so known is that brown rice contains compounds called antinutrients, which can reduce nutrient absorption in this diet," says Mitri. "Brown rice is higher in phytic acid, which can bind and reduce the absorption of minerals such as zinc, calcium and iron," adds Panoff.

"Brown rice is always a starch," says Moskovitz. "For those who are awareness or blood glucose levels, you eat white or brown rice, portions will import. A cup of brown rice cooked at about the same amount of carbohydrates as a cup of cooked white rice."

The final result: "You do not need to be afraid or avoid rice, but it is always recommended to rotate rice with other types of grains," says Moskovitz. Mitri further adds that rice consuming moderation and rinsing before cooking will limit these side effects. In addition, the benefits of brown rice outweigh these side effects.

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