Although there are variations depending on the degree of milling, brown rice has similar or better nutrient contents compared to corn. In addition, it is known to have excellent digestibility due to its smaller starch structure and granule size and less non-starch polysaccharides and anti-nutritional factors than corn.
Corn is a great source of potassium, which is said to help lower blood pressure, and it's a better source of antioxidants than wheat, rice or oats. It's especially high in carotenoids, the antioxidants that help keep your eyes healthy. And naturally, corn is high in fibre.
Corn is high in protein
In addition to corn having less calories per 100 grams than both whole wheat and white rice, it's also higher in protein. Protein has long been known to be a great addition to your diet if you're looking to shed pounds.
Quinoa is high in iron, manganese, phosphorus, magnesium, and zinc. Plus, it contains high levels of calcium, potassium, and selenium. Overall, quinoa has 3 to 4 times more nutrients than brown rice.
Based on the data of RI Ministry of Health (TKPI), every 100 grams "Corn rice" contains 6.2 grams fiber. This shows that the content of fiber including high and quite high. Preventing the risk of cancer, especially colon cancer ➠ Benefits from quite high content of fiber.
Corn may be helpful for weight management, as it is high in fiber, providing bulk that is not only good for gut health but also increases your feeling of fullness. It is best to minimize your intake of highly processed forms of corn, like high fructose corn syrup, which has lost all of its nutritional value.
A Quick Review. Corn, a whole grain and naturally gluten-free, may offer many health benefits. Corn contains several vitamins, minerals, and antioxidants that help protect against diseases and aid digestion. You may benefit from adding other fresh or frozen corn to your diet.
Although sometimes harder to find, black rice is the number one nutritional rock star among rice varieties. 1 It's high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease.
Whole grains like brown rice are healthier than processed grains. They contain more fiber, which helps you to feel full faster and keeps your digestive system running well. In fact, federal dietary guidelines recommend eating at least 3 ounces of whole grains a day.
For example, whole grains are better for our health when compared to simple carbs - which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.
Cauliflower rice is low in calories and high in fibre, making it a great rice alternative for people looking to lose weight. It is a new food trend that has come to substitute traditional white rice. It is full of antioxidants like vitamin A and vitamin C, which helps remove free radical particles from your body.
Yellow corn is richer in vitamin A due to its abundance of carotenoids, particularly beta-carotene. This nutrient is known for promoting eye health and maintaining a robust immune system. On the other hand, white corn lacks these carotenoids, giving it a pale hue in comparison.
Corn Health Benefits
The fiber in corn helps you stay full for longer between meals. It also feeds healthy bacteria in your digestive tract, which may help protect against colon cancer. Popcorn may also help prevent diverticulitis, a condition that causes pouches in the walls of your colon.
Corn is loaded with nutrients that promote overall health. However, one must also note the side effects of corn associated with overconsumption. Corn may aggravate pellagra, bloating, flatulence, and cause stomach upset. It may also cause tooth decay and increase the risk of osteoporosis and weight gain.
Corn is healthiest when it is eaten as close to its natural growing form as possible, either on the cob, as cooked kernels, or freshly milled.
So, if you're focused on belly fat loss, stick to brown or black rice, as those rices are higher in nutrients," says D'Angelo.
Therefore, corn grits is a good substitute (also known as “polenta” or cornmeal). Corn is also a good source of antioxidant carotenoids – lutein and zeaxanthin – which can promote eye health, while its fiber content can keep your colon in top shape.
Based on the nutrition information above, the brown rice has a higher fat content but also has more potassium and dietary fiber than basmati rice. This allows you to feel fuller longer to reduce snacking and potential overeating, as well as helping with digestion issues and constipation.
04/8White rice
This is the unhealthiest type of rice because most of the minerals and nutrients are stripped off during the industrial processing. 100-gram white rice has 150 calories. White rice has a high glycemic index and thus diabetics should avoid it.
Most types of rice, particularly white rice, have a high glycemic index, basmati rice is much lower on the scale. With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
For lower calorie and carbohydrate content, rice comes out top. But if protein and fibre is your aim, pasta wins over rice. That said, both can play a part in a healthy diet - and as the nutritional differences are quite small, it often comes down to which you would prefer.
And the high fibre content can help you shed belly fat by preventing fat accumulation and lowering your cholesterol levels. Often, people avoid eating corn because of the confusion over calories and losing weight. But the truth is, a cup of corn is relatively low in calories.
Yellow sweet corn is an excellent source of lutein and zeaxanthin [22]. Yellow sweet corn contains not only carotenoids but also other anti-inflammatory phytochemicals, including phenolic acids and flavonoids [22,34,35].