{"id":130,"date":"2025-10-10T15:59:07","date_gmt":"2025-10-10T15:59:07","guid":{"rendered":"https:\/\/gizigo.id\/es\/?p=130"},"modified":"2025-10-10T15:59:11","modified_gmt":"2025-10-10T15:59:11","slug":"tabla-nutricional-arroz-blanco-vs-integral","status":"publish","type":"post","link":"https:\/\/gizigo.id\/es\/tabla-nutricional-arroz-blanco-vs-integral\/","title":{"rendered":"Tabla nutricional: arroz blanco vs arroz integral"},"content":{"rendered":"\n<p>\u00bfCu\u00e1l es m\u00e1s saludable, el arroz blanco o el arroz integral? Aqu\u00ed est\u00e1 la respuesta breve:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Summary-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutrition Chart Summary\" class=\"wp-image-2819\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>El valor nutricional del arroz integral es claramente mejor que el del arroz blanco.<\/li>\n\n\n\n<li>El arroz blanco es mejor para las personas que necesitan una fuente de carbohidratos de r\u00e1pida digesti\u00f3n. El arroz integral contiene m\u00e1s fibra y tiene un \u00edndice gluc\u00e9mico m\u00e1s bajo, por lo que es m\u00e1s dif\u00edcil de digerir.<\/li>\n\n\n\n<li>El arroz integral ofrece un \u00edndice gluc\u00e9mico significativamente menor, lo que lo convierte en una buena opci\u00f3n para ayudar a regular el nivel de az\u00facar en la sangre.<\/li>\n<\/ul>\n\n\n\n<p>Basado en las diferencias de valor nutricional, debe elegirse uno u otro si se tienen ciertas condiciones de salud.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Health-Conditions-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart-revised.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Nutritional Comparisons for Certain Health Conditions\" class=\"wp-image-2857\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>El arroz integral tiene un \u00edndice gluc\u00e9mico bajo, lo que eleva lentamente el nivel de az\u00facar en la sangre. Sin duda, elija este tipo de arroz en lugar del arroz blanco si es diab\u00e9tico.<\/li>\n\n\n\n<li>Si tiene problemas digestivos, elija arroz blanco. Es m\u00e1s f\u00e1cil para el cuerpo digerir y absorber el arroz blanco porque tiene menos fibra diet\u00e9tica que el arroz integral.<\/li>\n\n\n\n<li>\u00bfEstre\u00f1imiento? \u00bfDiarrea? Coma arroz integral para obtener m\u00e1s fibra que ayude a la digesti\u00f3n.<\/li>\n\n\n\n<li>El arroz blanco y el arroz integral tienen casi las mismas calor\u00edas, por lo que debe elegir otros alimentos si busca perder peso. Pero si tiene que elegir uno, coma arroz integral por su aporte extra de fibra y valor nutricional.<\/li>\n\n\n\n<li>Si realiza actividad f\u00edsica intensa, trabajo pesado o busca aumentar de peso, puede elegir arroz blanco para obtener energ\u00eda m\u00e1s r\u00e1pidamente. El arroz integral eleva el az\u00facar en la sangre de forma m\u00e1s lenta, por lo que no es tan adecuado para quienes necesitan mucha energ\u00eda en sus actividades diarias.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column has-theme-palette-7-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--40);flex-basis:70%\">\n<p class=\"has-text-align-center has-small-font-size\" id=\"table-of-contents\"><strong>TABLE OF CONTENTS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#full-comparison\">Tabla Nutricional Arroz Blanco vs Arroz Integral (Comparativas Completas)<\/a><\/li>\n\n\n\n<li><a href=\"#detailed-comparisons\">Comparativas Detalladas de Arroz Blanco vs Arroz Integral<\/a>\n<ul class=\"wp-block-list\">\n<li><a href=\"#calories-comparisons\">Comparativa de Calor\u00edas<\/a><\/li>\n\n\n\n<li><a href=\"#carbohydrates-comparison\"><\/a><a href=\"#carbohydrates-comparison\">Comparativa de Carbohidratos<\/a><\/li>\n\n\n\n<li><a href=\"#fats-comparison\"><\/a><a href=\"#protein-comparison\">Comparativa de Prote\u00ednas<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#fats-cholesterol-comparison\">Comparativa de Grasas<\/a><\/li>\n\n\n\n<li><a href=\"#fibers-comparison\">Comparativa de Fibras<\/a><\/li>\n\n\n\n<li><a href=\"#jar\"><\/a><a href=\"#vitamins-comparison\">Comparativa de Vitaminas<\/a><\/li>\n\n\n\n<li><a href=\"#minerals-comparison\">Comparativa de Minerales<\/a><\/li>\n\n\n\n<li><a href=\"#glycemic-index-comparison\">Comparativa del \u00cdndice Gluc\u00e9mico<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#references\">Referencias<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_3e1b81-e2, .wp-block-kadence-advancedheading.kt-adv-heading130_3e1b81-e2[data-kb-block=\"kb-adv-heading130_3e1b81-e2\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_3e1b81-e2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_3e1b81-e2[data-kb-block=\"kb-adv-heading130_3e1b81-e2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_3e1b81-e2 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_3e1b81-e2[data-kb-block=\"kb-adv-heading130_3e1b81-e2\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"full-comparison\" class=\"kt-adv-heading130_3e1b81-e2 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_3e1b81-e2\"><strong><strong><strong>Tabla comparativa de valores nutricionales entre arroz blanco e integral \u2013 Infograf\u00eda completa<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p>La fuente utilizada para los valores nutricionales es la base de datos FoodData Central del Departamento de Agricultura de los Estados Unidos (U.S. Department of Agriculture). Los valores pueden variar en comparaci\u00f3n con otras fuentes.<\/p>\n\n\n\n<p>Para esta comparaci\u00f3n, los investigadores usaron arroz blanco de grano corto y arroz integral de grano largo, ambos cocidos.<\/p>\n\n\n\n<p>Tenga en cuenta que se resalta el lado con la mayor cantidad de cada nutriente.<\/p>\n\n\n\n<p>A continuaci\u00f3n se muestra la comparaci\u00f3n completa de los valores nutricionales entre el arroz blanco y el arroz integral:<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup> <sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/INFOGRAPHIC-White-Rice-vs-Brown-Rice-Full-Comparison.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutritional Comparisons Infographic\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Entonces, \u00bfes m\u00e1s saludable el arroz blanco o el arroz integral?<\/strong><\/h3>\n\n\n\n<p>Bueno\u2026 desde el punto de vista nutricional, el arroz integral es el m\u00e1s saludable. As\u00ed de simple. Contiene m\u00e1s prote\u00ednas, fibra, vitaminas y minerales en el mismo peso.<\/p>\n\n\n\n<p>La mayor ventaja del arroz integral frente al arroz blanco es su bajo <a href=\"https:\/\/www.health.harvard.edu\/diseases-and-conditions\/glycemic-index-and-glycemic-load-for-100-foods\">\u00edndice gluc\u00e9mico de 50<\/a>. Un estudio de revisi\u00f3n sistem\u00e1tica y metaan\u00e1lisis demostr\u00f3 que consumir arroz integral reduce el riesgo de desarrollar diabetes mellitus tipo 2 en comparaci\u00f3n con el arroz blanco.<sup><strong><a href=\"#references\">3<\/a><\/strong><\/sup> Para las personas con diabetes, el arroz integral facilita mantener el nivel de az\u00facar en la sangre bajo control. <\/p>\n\n\n\n<p>Sin embargo, elegir un alimento para consumir a diario solo por su valor nutricional no es realista, al menos para la mayor\u00eda de las personas. Como dietista registrada, quiero abordar otros factores a considerar:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Textura.<\/strong> El arroz blanco tiene una textura m\u00e1s suave que el arroz integral. La capa de salvado del arroz integral contiene fibra, lo que dificulta la absorci\u00f3n del agua. Cocinar arroz integral requiere m\u00e1s tiempo y m\u00e1s agua. No todos disfrutan su textura firme y masticable.<\/li>\n\n\n\n<li><strong>Variedades.<\/strong> Adem\u00e1s de su textura diferente, hay variedades de grano que conviene considerar. Cada tipo de grano se adapta mejor a ciertos platos. Por ejemplo, no se puede preparar buen sushi con arroz de grano largo, como el basmati o el jazm\u00edn, porque no se adhieren bien.<\/li>\n\n\n\n<li><strong>Proceso de cocci\u00f3n.<\/strong> El arroz blanco es m\u00e1s f\u00e1cil y r\u00e1pido de cocinar. Cocinar arroz integral me tom\u00f3 casi el doble de tiempo, sin contar el remojo previo para que absorbiera el agua. Personalmente, me parece algo tedioso y poco compatible con mis h\u00e1bitos de cocina.<\/li>\n\n\n\n<li><strong>Productos enriquecidos.<\/strong> El arroz integral ofrece m\u00e1s valor nutricional, pero hoy en d\u00eda muchos arroces blancos comerciales recuperan los nutrientes perdidos mediante fortificaci\u00f3n. Puede identificarlos con la palabra \u201cEnriquecido\u201d en el envase. En general, la diferencia nutricional entre el arroz integral y el arroz blanco enriquecido no es tan grande como se piensa.<\/li>\n\n\n\n<li><strong>Necesidades energ\u00e9ticas<\/strong>. En mi pa\u00eds, Indonesia, existe un t\u00e9rmino llamado \u201cporsi kuli\u201d, que en ingl\u00e9s ser\u00eda \u201claborer\u2019s meal\u201d (comida de obrero). Se refiere a comer el doble o triple de una porci\u00f3n normal debido al trabajo f\u00edsico intenso. Algunas personas necesitan m\u00e1s energ\u00eda que otras. Los trabajadores manuales obtienen energ\u00eda m\u00e1s r\u00e1pidamente del arroz blanco, ya que se digiere con facilidad. Es una combinaci\u00f3n perfecta para quienes realizan labores f\u00edsicas.<\/li>\n\n\n\n<li><strong>Combinaci\u00f3n de comidas.<\/strong> Aunque muchas personas subestiman el valor nutricional del arroz blanco, sigue siendo el acompa\u00f1amiento ideal para muchos platos. En mi experiencia como dietista registrada, los guarniciones y condimentos son tan importantes como el tipo de arroz. Puede mantener una dieta saludable con arroz blanco si lo combina con prote\u00ednas magras (como <strong><a href=\"https:\/\/gizigo.id\/en\/goat-meat-vs-chicken-nutrition-chart\/\">pollo o cabra<\/a><\/strong>), verduras y legumbres.<\/li>\n<\/ol>\n\n\n\n<p>Puede sonar extra\u00f1o decir esto en un art\u00edculo comparativo, pero no se obsesione con un solo tipo de arroz. Tanto el arroz blanco como el integral tienen su lugar en una dieta equilibrada. Considere mis explicaciones y procure mantener comidas balanceadas todos los d\u00edas.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_568fc0-3e, .wp-block-kadence-advancedheading.kt-adv-heading130_568fc0-3e[data-kb-block=\"kb-adv-heading130_568fc0-3e\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_568fc0-3e mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_568fc0-3e[data-kb-block=\"kb-adv-heading130_568fc0-3e\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_568fc0-3e img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_568fc0-3e[data-kb-block=\"kb-adv-heading130_568fc0-3e\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"detailed-comparisons\" class=\"kt-adv-heading130_568fc0-3e wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_568fc0-3e\"><strong><strong>Valores nutricionales del arroz blanco y el arroz integral en detalle<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/FULL-Comparison-White-Rice-VS-Brown-Rice-revised.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutritional Chart Full Comparisons\"\/><\/figure>\n<\/div>\n\n\n<p>En caso de que la imagen anterior no se cargue, puede consultar la comparaci\u00f3n en la tabla a continuaci\u00f3n. En la siguiente secci\u00f3n se ofrecer\u00e1 una explicaci\u00f3n m\u00e1s detallada de cada categor\u00eda seg\u00fan la Ingesta Diaria de Referencia (IDR).<\/p>\n\n\n\n<table id=\"tablepress-5\" class=\"tablepress tablepress-id-5\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>NUTRIENTES<\/strong><\/th><th class=\"column-2\"><strong>ARROZ BLANCO<\/strong> <em>(grano corto, cocido)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL<\/strong> <em>(grano largo, cocido)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Calor\u00edas<\/strong><\/td><td class=\"column-2\">130 kcal<\/td><td class=\"column-3\">123 kcal<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Carbohidratos<\/strong><\/td><td class=\"column-2\">28.7 gramos<\/td><td class=\"column-3\">25.6 gramos<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Prote\u00ednas<\/strong><\/td><td class=\"column-2\">2.36 gramos<\/td><td class=\"column-3\">2.74 gramos<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Grasas<\/strong><\/td><td class=\"column-2\">0.19 gramos<\/td><td class=\"column-3\">0.97 gramos<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Fibra diet\u00e9tica<\/strong><\/td><td class=\"column-2\">0 gramos<\/td><td class=\"column-3\">1.6 gramos<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Vitamina A<\/strong><\/td><td class=\"column-2\">0 UI<\/td><td class=\"column-3\">0 UI<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Vitamina B1<\/strong><\/td><td class=\"column-2\">0.164 mg<\/td><td class=\"column-3\">0.178 mg<\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>Vitamina B2<\/strong><\/td><td class=\"column-2\">0.01 mg<\/td><td class=\"column-3\">0.069 mg<\/td>\n<\/tr>\n<tr class=\"row-10\">\n\t<td class=\"column-1\"><strong>Vitamina B3<\/strong><\/td><td class=\"column-2\">1.49 mg<\/td><td class=\"column-3\">2.56 mg<\/td>\n<\/tr>\n<tr class=\"row-11\">\n\t<td class=\"column-1\"><strong>Vitamina B5<\/strong><\/td><td class=\"column-2\">0.397 mg<\/td><td class=\"column-3\">0.38 mg<\/td>\n<\/tr>\n<tr class=\"row-12\">\n\t<td class=\"column-1\"><strong>Vitamina B6<\/strong><\/td><td class=\"column-2\">0.05 mg<\/td><td class=\"column-3\">0.123 mg<\/td>\n<\/tr>\n<tr class=\"row-13\">\n\t<td class=\"column-1\"><strong>Vitamina B9<\/strong><\/td><td class=\"column-2\">57 \u00b5g<\/td><td class=\"column-3\">0 \u00b5g<\/td>\n<\/tr>\n<tr class=\"row-14\">\n\t<td class=\"column-1\"><strong>Vitamina C<\/strong><\/td><td class=\"column-2\">0 mg<\/td><td class=\"column-3\">0 mg<\/td>\n<\/tr>\n<tr class=\"row-15\">\n\t<td class=\"column-1\"><strong>Magnesio<\/strong><\/td><td class=\"column-2\">8 mg<\/td><td class=\"column-3\">39 mg<\/td>\n<\/tr>\n<tr class=\"row-16\">\n\t<td class=\"column-1\"><strong>Fosfato<\/strong><\/td><td class=\"column-2\">33 mg<\/td><td class=\"column-3\">103 mg<\/td>\n<\/tr>\n<tr class=\"row-17\">\n\t<td class=\"column-1\"><strong>Potasio<\/strong><\/td><td class=\"column-2\">26 mg<\/td><td class=\"column-3\">86 mg<\/td>\n<\/tr>\n<tr class=\"row-18\">\n\t<td class=\"column-1\"><strong>Hierro<\/strong><\/td><td class=\"column-2\">1.46 mg<\/td><td class=\"column-3\">0.106 mg<\/td>\n<\/tr>\n<tr class=\"row-19\">\n\t<td class=\"column-1\"><strong>Cobre<\/strong><\/td><td class=\"column-2\">0.007 mg<\/td><td class=\"column-3\">0.56 mg<\/td>\n<\/tr>\n<tr class=\"row-20\">\n\t<td class=\"column-1\"><strong>Calcio<\/strong><\/td><td class=\"column-2\">1 mg<\/td><td class=\"column-3\">3 mg<\/td>\n<\/tr>\n<tr class=\"row-21\">\n\t<td class=\"column-1\"><strong>Zinc<\/strong><\/td><td class=\"column-2\">0.4 mg<\/td><td class=\"column-3\">0.71 mg<\/td>\n<\/tr>\n<tr class=\"row-22\">\n\t<td class=\"column-1\"><strong>\u00cdndice Gluc\u00e9mico<\/strong><\/td><td class=\"column-2\">72 (alto)<\/td><td class=\"column-3\">50 (bajo)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-5 from cache -->\n\n\n<p>Los porcentajes de la Ingesta Diaria Recomendada (IDR) que figuran en esta p\u00e1gina se calcularon en base a los datos proporcionados en las Gu\u00edas Alimentarias para los Estadounidenses<sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup> (Dietary Guidelines for Americans) del Departamento de Agricultura de EE. UU. y el Departamento de Salud y Servicios Humanos de EE. UU.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_05d04f-ff, .wp-block-kadence-advancedheading.kt-adv-heading130_05d04f-ff[data-kb-block=\"kb-adv-heading130_05d04f-ff\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_05d04f-ff mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_05d04f-ff[data-kb-block=\"kb-adv-heading130_05d04f-ff\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_05d04f-ff img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_05d04f-ff[data-kb-block=\"kb-adv-heading130_05d04f-ff\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"calories-comparisons\" class=\"kt-adv-heading130_05d04f-ff wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_05d04f-ff\"><strong><strong>Calor\u00edas<\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>El arroz blanco contiene un 5,69 % m\u00e1s de calor\u00edas.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Calories-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Calories Comparisons Graph\" class=\"wp-image-2821\"\/><\/figure>\n<\/div>\n\n\n<p>El arroz blanco y el arroz integral tienen casi la misma cantidad de calor\u00edas por cada 100 gramos. Puede elegir cualquiera de los dos, seg\u00fan los platos principales y acompa\u00f1amientos que desee preparar.<\/p>\n\n\n\n<table id=\"tablepress-6\" class=\"tablepress tablepress-id-6\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>ARROZ BLANCO*<\/strong> <em>(IDR)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL**<\/strong> <em>(IDR)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Calor\u00edas<\/strong><\/td><td class=\"column-2\">130 kcal <em>(5.42%)<\/em><\/td><td class=\"column-3\">123 kcal <em>(5.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-6 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_9a1623-72, .wp-block-kadence-advancedheading.kt-adv-heading130_9a1623-72[data-kb-block=\"kb-adv-heading130_9a1623-72\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_9a1623-72 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_9a1623-72[data-kb-block=\"kb-adv-heading130_9a1623-72\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_9a1623-72 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_9a1623-72[data-kb-block=\"kb-adv-heading130_9a1623-72\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"carbohydrates-comparison\" class=\"kt-adv-heading130_9a1623-72 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_9a1623-72\"><strong><strong><strong>Carbohidratos<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>El arroz blanco contiene un 12,1 % m\u00e1s de carbohidratos.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Carbohydrates-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Carbohydrates Comparisons Graph\" class=\"wp-image-2822\"\/><\/figure>\n<\/div>\n\n\n<p>El arroz blanco y el arroz integral tienen cantidades de carbohidratos casi similares. Sin embargo, el arroz integral es la opci\u00f3n m\u00e1s saludable, ya que ayuda a reducir el riesgo de diabetes mellitus tipo 2, enfermedades cardiovasculares y diversos tipos de c\u00e1ncer (colorrectal, de p\u00e1ncreas y de intestino).<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Si realiza ejercicio f\u00edsico a diario o de forma competitiva, el arroz blanco puede ofrecer una ventaja en el rendimiento. \u00bfPor qu\u00e9? Porque se digiere con mayor facilidad, lo que permite obtener energ\u00eda m\u00e1s r\u00e1pidamente.&nbsp;<\/p>\n\n\n\n<p>Consumir carbohidratos unas horas antes del ejercicio ha demostrado aumentar las reservas de gluc\u00f3geno muscular, mejorar el rendimiento y reducir el tiempo hasta la fatiga.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup> <\/p>\n\n\n\n<p>\u00bfQuiere aprovechar al m\u00e1ximo los beneficios del arroz blanco para su desempe\u00f1o? Consulte a un nutricionista deportivo o dietista para encontrar el equilibrio nutricional \u00f3ptimo y planificar adecuadamente sus comidas.<\/p>\n\n\n\n<table id=\"tablepress-7\" class=\"tablepress tablepress-id-7\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>ARROZ BLANCO*<\/strong> <em>(IDR)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL**<\/strong> <em>(IDR)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Carbohidratos<\/strong><\/td><td class=\"column-2\">28.7 gramos <em>(7.97%)<\/em><\/td><td class=\"column-3\">25.6 gramos <em>(7.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-7 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_68c771-31, .wp-block-kadence-advancedheading.kt-adv-heading130_68c771-31[data-kb-block=\"kb-adv-heading130_68c771-31\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_68c771-31 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_68c771-31[data-kb-block=\"kb-adv-heading130_68c771-31\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_68c771-31 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_68c771-31[data-kb-block=\"kb-adv-heading130_68c771-31\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"protein-comparison\" class=\"kt-adv-heading130_68c771-31 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_68c771-31\"><strong>Prote\u00ednas<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>El arroz integral contiene un 16,10 % m\u00e1s de prote\u00ednas.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Protein-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Protein Comparisons Chart\" class=\"wp-image-2823\"\/><\/figure>\n<\/div>\n\n\n<p>El contenido de prote\u00ednas en el arroz integral es ligeramente mayor que en el arroz blanco. Si goza de buena salud, puede alternar entre ambos sin problema. Sin embargo, si tiene alguna condici\u00f3n m\u00e9dica espec\u00edfica, se recomienda leer primero las secciones de este art\u00edculo sobre la fibra diet\u00e9tica y el \u00edndice gluc\u00e9mico.<\/p>\n\n\n\n<table id=\"tablepress-8\" class=\"tablepress tablepress-id-8\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>ARROZ BLANCO*<\/strong> <em>(IDR)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL**<\/strong> <em>(IDR)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Prote\u00ednas<\/strong><\/td><td class=\"column-2\">2.36 gramos <em>(2.62%)<\/em><\/td><td class=\"column-3\">2.74 gramos <em>(3%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-8 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_957444-4a, .wp-block-kadence-advancedheading.kt-adv-heading130_957444-4a[data-kb-block=\"kb-adv-heading130_957444-4a\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_957444-4a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_957444-4a[data-kb-block=\"kb-adv-heading130_957444-4a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_957444-4a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_957444-4a[data-kb-block=\"kb-adv-heading130_957444-4a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"fats-cholesterol-comparison\" class=\"kt-adv-heading130_957444-4a wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_957444-4a\"><strong>Grasas<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong>El arroz integral contiene un 410,53 % m\u00e1s de grasas.<\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fats-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Fats Comparisons Graph\" class=\"wp-image-2824\"\/><\/figure>\n<\/div>\n\n\n<p>El arroz integral tiene m\u00e1s de cuatro veces la cantidad de grasa que el arroz blanco. Sin embargo, la cantidad real por cada 100 gramos es m\u00ednima, por lo que no influye de manera significativa en la dieta.<\/p>\n\n\n\n<table id=\"tablepress-9\" class=\"tablepress tablepress-id-9\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>ARROZ BLANCO*<\/strong> <em>(IDR)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL**<\/strong> <em>(IDR)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Grasas<\/strong><\/td><td class=\"column-2\">0.19 gramos <em>(0.28%)<\/em><\/td><td class=\"column-3\">0.97 gramos <em>(1.4%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-9 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_95b7ed-18, .wp-block-kadence-advancedheading.kt-adv-heading130_95b7ed-18[data-kb-block=\"kb-adv-heading130_95b7ed-18\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_95b7ed-18 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_95b7ed-18[data-kb-block=\"kb-adv-heading130_95b7ed-18\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_95b7ed-18 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_95b7ed-18[data-kb-block=\"kb-adv-heading130_95b7ed-18\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"jar\" class=\"kt-adv-heading130_95b7ed-18 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_95b7ed-18\"><strong>Fibra<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>El arroz integral contiene fibra diet\u00e9tica, mientras que el arroz blanco no.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fiber-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Dietary Fibers Comparisons Diagram\" class=\"wp-image-2825\"\/><\/figure>\n<\/div>\n\n\n<p>Seg\u00fan la clasificaci\u00f3n del USDA, el arroz integral se considera un \u201cgrano entero\u201d, mientras que el arroz blanco se clasifica como \u201ccarbohidrato refinado\u201d.<\/p>\n\n\n\n<p>El arroz integral se obtiene al eliminar solo la c\u00e1scara externa del grano. El arroz blanco, en cambio, es una versi\u00f3n m\u00e1s procesada que elimina tanto la c\u00e1scara como la capa de salvado.<\/p>\n\n\n\n<p>La capa de salvado contiene gran cantidad de fibra, por lo que es l\u00f3gico que el arroz integral tenga m\u00e1s fibra que el arroz blanco. Consumir m\u00e1s fibra y prote\u00ednas del arroz integral ayuda a mantener la sensaci\u00f3n de saciedad por m\u00e1s tiempo despu\u00e9s de comer.<\/p>\n\n\n\n<table id=\"tablepress-10\" class=\"tablepress tablepress-id-10\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>ARROZ BLANCO*<\/strong> <em>(IDR)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL**<\/strong> <em>(IDR)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Fibras<\/strong><\/td><td class=\"column-2\">0 gramos <em>(0%)<\/em><\/td><td class=\"column-3\">1.6 gramos <em>(4.7%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-10 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_83c680-6c, .wp-block-kadence-advancedheading.kt-adv-heading130_83c680-6c[data-kb-block=\"kb-adv-heading130_83c680-6c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_83c680-6c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_83c680-6c[data-kb-block=\"kb-adv-heading130_83c680-6c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_83c680-6c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_83c680-6c[data-kb-block=\"kb-adv-heading130_83c680-6c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"vitamins-comparison\" class=\"kt-adv-heading130_83c680-6c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_83c680-6c\"><strong>Vitaminas<\/strong><\/h3>\n\n\n\n<p><strong>Se asume que tanto el arroz blanco como el arroz integral no contienen vitamina A.<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 8,54 % m\u00e1s de vitamina B1 (tiamina).<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 590 % m\u00e1s de vitamina B2 (riboflavina).<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 71,81 % m\u00e1s de vitamina B3 (niacina).<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 146 % m\u00e1s de vitamina B5 (\u00e1cido pantot\u00e9nico).<\/strong><\/p>\n\n\n\n<p><strong>Las papas contienen un 187,8 % m\u00e1s de vitamina B6.<\/strong><\/p>\n\n\n\n<p><strong>El arroz blanco contiene vitamina B9 (\u00e1cido f\u00f3lico), mientras que el arroz integral no.<\/strong><\/p>\n\n\n\n<p><strong>Se asume que ambos tipos de arroz no contienen vitamina C.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Vitamins-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Vitamins Comparisons Graph\" class=\"wp-image-2826\"\/><\/figure>\n<\/div>\n\n\n<p>Ambos tipos de arroz poseen un perfil vitam\u00ednico similar, aunque el arroz integral tiene ligeramente m\u00e1s vitaminas B1, B2, B3 y B6. Estas vitaminas ayudan al metabolismo aer\u00f3bico de la glucosa, la respiraci\u00f3n celular y la reparaci\u00f3n del ADN.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Si est\u00e1 embarazada o planea tener un hijo, considere consumir arroz blanco de forma regular para obtener un aporte adicional de \u00e1cido f\u00f3lico. Este nutriente ayuda a prevenir defectos del tubo neural en los beb\u00e9s.<\/p>\n\n\n\n<table id=\"tablepress-11\" class=\"tablepress tablepress-id-11\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>VITAMINAS<\/strong><\/th><th class=\"column-2\"><strong>ARROZ BLANCO<\/strong> <em>(IDR)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL<\/strong> <em>(IDR)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Vitamina A<\/strong><\/td><td class=\"column-2\">0 UI <em>(0%)<\/em><\/td><td class=\"column-3\">0 UI <em>(0%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Vitamina B1  (Tiamina)<\/strong><\/td><td class=\"column-2\">0.164 miligramos <em>(13.67%)<\/em><\/td><td class=\"column-3\">0.178 miligramos <em>(14.8%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Vitamina B2 (Riboflavina)<\/strong><\/td><td class=\"column-2\">0.01 miligramos <em>(0.77%)<\/em><\/td><td class=\"column-3\">0.069 miligramos <em>(5.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Vitamina B3 (Niacina)<\/strong><\/td><td class=\"column-2\">1.49 miligramos <em>(9.31%)<\/em><\/td><td class=\"column-3\">2.56 miligramos <em>(16%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Vitamina B5 (\u00c1cido pantot\u00e9nico)<\/strong><\/td><td class=\"column-2\">0.397 miligramos <em>(7.94%)<\/em><\/td><td class=\"column-3\">0.38 miligramos <em>(7.6%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Vitamina B6 (Piridoxina)<\/strong><\/td><td class=\"column-2\">0.05 miligramos <em>(3.85%)<\/em><\/td><td class=\"column-3\">0.123 miligramos <em>(9.5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Vitamina B9 (\u00c1cido f\u00f3lico)<\/strong><\/td><td class=\"column-2\">57 microgramos <em>(14.25%)<\/em><\/td><td class=\"column-3\">0 microgramos <em>(0%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>Vitamina C<\/strong><\/td><td class=\"column-2\">0 miligramos <em>(0%)<\/em><\/td><td class=\"column-3\">0 miligramos <em>(0%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-11 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading130_fd9674-58, .wp-block-kadence-advancedheading.kt-adv-heading130_fd9674-58[data-kb-block=\"kb-adv-heading130_fd9674-58\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_fd9674-58 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_fd9674-58[data-kb-block=\"kb-adv-heading130_fd9674-58\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_fd9674-58 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_fd9674-58[data-kb-block=\"kb-adv-heading130_fd9674-58\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"minerals-comparison\" class=\"kt-adv-heading130_fd9674-58 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_fd9674-58\"><strong>Minerales<\/strong><\/h3>\n\n\n\n<p><strong>El arroz integral contiene un 387,5 % m\u00e1s de magnesio.<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 212,12 % m\u00e1s de fosfato.<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 230,77 % m\u00e1s de potasio.<\/strong><\/p>\n\n\n\n<p><strong>El arroz blanco contiene un 1277,36 % m\u00e1s de hierro.<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 700 % m\u00e1s de cobre.<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 200 % m\u00e1s de calcio.<\/strong><\/p>\n\n\n\n<p><strong>El arroz integral contiene un 77,5 % m\u00e1s de zinc.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Minerals-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Mineral Comparisons Chart\" class=\"wp-image-2827\"\/><\/figure>\n<\/div>\n\n\n<p>El arroz integral posee una mayor cantidad de minerales en general. Estos minerales cumplen m\u00faltiples funciones: fortalecen los huesos y los dientes, refuerzan el sistema inmunitario, ayudan a mantener el equilibrio de l\u00edquidos en el cuerpo e incluso act\u00faan como antioxidantes.<sup><strong><a href=\"#references\">8<\/a><\/strong><\/sup><\/p>\n\n\n\n<table id=\"tablepress-13\" class=\"tablepress tablepress-id-13\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>MINERALES<\/strong><\/th><th class=\"column-2\"><strong>ARROZ BLANCO<\/strong> <em>(IDR)<\/em><\/th><th class=\"column-3\"><strong>ARROZ INTEGRAL<\/strong> <em>(IDR)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Magnesio<\/strong><\/td><td class=\"column-2\">8 miligramos <em>(2.00%)<\/em><\/td><td class=\"column-3\">39 miligramos <em>(9.8%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Fosfato<\/strong><\/td><td class=\"column-2\">33 miligramos <em>(4.71%)<\/em><\/td><td class=\"column-3\">103 miligramos <em>(14.7%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Potasio<\/strong><\/td><td class=\"column-2\">26 miligramos <em>(0.76%)<\/em><\/td><td class=\"column-3\">86 miligramos <em>(2.5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Hierro<\/strong><\/td><td class=\"column-2\">1.46 miligramos <em>(18.25%)<\/em><\/td><td class=\"column-3\">0.106 miligramos <em>(1.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Cobre<\/strong><\/td><td class=\"column-2\">0.07 miligramos <em>(7.78%)<\/em><\/td><td class=\"column-3\">0.56 miligramos <em>(62.2%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Calcio<\/strong><\/td><td class=\"column-2\">1 miligramos <em>(0.10%)<\/em><\/td><td class=\"column-3\">3 miligramos <em>(0.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Zinc<\/strong><\/td><td class=\"column-2\">0.4 miligramos <em>(3.64%)<\/em><\/td><td class=\"column-3\">0.71 miligramos <em>(6.5%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-13 from cache -->\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading130_339ec9-d0, .wp-block-kadence-advancedheading.kt-adv-heading130_339ec9-d0[data-kb-block=\"kb-adv-heading130_339ec9-d0\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_339ec9-d0 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_339ec9-d0[data-kb-block=\"kb-adv-heading130_339ec9-d0\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_339ec9-d0 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_339ec9-d0[data-kb-block=\"kb-adv-heading130_339ec9-d0\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"glycemic-index-comparison\" class=\"kt-adv-heading130_339ec9-d0 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_339ec9-d0\"><strong>\u00cdndice gluc\u00e9mico<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Glycemic-Index-White-Rice-vs-Brown-Rice-Nutrition-Chart-revised2.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Glycemic Index Comparisons Graph\" class=\"wp-image-2855\"\/><\/figure>\n<\/div>\n\n\n<p>Como regla general, cuanto m\u00e1s procesado est\u00e1 el arroz, mayor es su valor de \u00edndice gluc\u00e9mico. Esto se refleja en el bajo IG del arroz integral (50) frente al del arroz blanco (72). Cuando se hierven, mantienen la misma relaci\u00f3n: el arroz integral tiene un IG de 68 y el arroz blanco de 73.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>El menor \u00edndice gluc\u00e9mico hace que el arroz integral sea una mejor opci\u00f3n para las personas con diabetes. Un estudio de revisi\u00f3n sistem\u00e1tica y metaan\u00e1lisis confirm\u00f3 que el arroz integral reduce de forma significativa la respuesta de glucosa en sangre despu\u00e9s de las comidas.<sup><strong><a href=\"#references\">10<\/a><\/strong><\/sup><\/p>\n\n\n\n<p id=\"ads\">\u00bfY si tiene diabetes pero realmente quiere seguir comiendo arroz blanco con frecuencia? Hay un peque\u00f1o truco que puede ayudarle.<\/p>\n\n\n\n<p>Despu\u00e9s de cocinar el arroz blanco, d\u00e9jelo enfriar un rato (puede usar el refrigerador para acelerar el proceso). El arroz enfriado desarrollar\u00e1 m\u00e1s almid\u00f3n resistente, lo que dificulta su digesti\u00f3n en el intestino. Esto hace que su \u00edndice gluc\u00e9mico disminuya y sea m\u00e1s seguro para el consumo de una persona con diabetes.<\/p>\n\n\n\n<p>La desventaja de este m\u00e9todo es que requiere m\u00e1s tiempo de preparaci\u00f3n y hace que la textura del arroz sea m\u00e1s seca o m\u00e1s crujiente al masticar (y s\u00ed, lo s\u00e9 porque lo he probado).<\/p>\n\n\n\n<table id=\"tablepress-14\" class=\"tablepress tablepress-id-14\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>ALIMENTOS<\/strong><\/th><th class=\"column-2\"><strong>\u00cdNDICE GLUC\u00c9MICO<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Arroz blanco (cocido)<\/td><td class=\"column-2\">73 (alto)<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Arroz blanco<\/td><td class=\"column-2\">72 (alto)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Arroz integral (cocido)<\/td><td class=\"column-2\">68 (medio)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Arroz integral<\/td><td class=\"column-2\">50 (bajo)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-14 from cache -->\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading130_f8b1d0-1a, .wp-block-kadence-advancedheading.kt-adv-heading130_f8b1d0-1a[data-kb-block=\"kb-adv-heading130_f8b1d0-1a\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading130_f8b1d0-1a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading130_f8b1d0-1a[data-kb-block=\"kb-adv-heading130_f8b1d0-1a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading130_f8b1d0-1a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading130_f8b1d0-1a[data-kb-block=\"kb-adv-heading130_f8b1d0-1a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading130_f8b1d0-1a wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading130_f8b1d0-1a\"><strong>Referencias<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Rice, white, short-grain, enriched, cooked. FoodData Central. (2019). <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients\">https:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<\/a> (Accessed: 19 November 2024).<\/li>\n\n\n\n<li>Rice, brown, long-grain, cooked. FoodData Central. (2019). <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients\">https:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<\/a> (Accessed: 19 November 2024).<\/li>\n\n\n\n<li>Yu, J., Balaji, B., Tinajero, M., Jarvis, S., Khan, T., Vasudevan, S., &#8230; &amp; Malik, V. S. (2022). White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis. BMJ open, 12(9), e065426.<\/li>\n\n\n\n<li>U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.&nbsp; 9th Edition. December 2020.<\/li>\n\n\n\n<li>McRae, M. P. (2017). Health benefits of dietary whole grains: an umbrella review of meta-analyses. Journal of chiropractic medicine, 16(1), 10-18.<\/li>\n\n\n\n<li>Beck, K. L., Thomson, J. S., Swift, R. J., &amp; Von Hurst, P. R. (2015). Role of nutrition in performance enhancement and postexercise recovery. Open access journal of sports medicine, 259-267.<\/li>\n\n\n\n<li>Hanna, M., Jaqua, E., Nguyen, V., &amp; Clay, J. B. (2022). Vitamins: Functions and Uses in Medicine. Perm. J, 26, 89-97.<\/li>\n\n\n\n<li>Quintaes, K. D., &amp; Diez\u2010Garcia, R. W. (2015). The importance of minerals in the human diet. Handbook of mineral elements in food, 1-21.<\/li>\n\n\n\n<li>Foster-Powell, K. \u201cInternational tables of glycemic index and glycemic load values.\u201d Diabetes Care 31 (2008): 2281-2283. <a href=\"https:\/\/doi.org\/10.2337\/dc08-1239\">https:\/\/doi.org\/10.2337\/dc08-1239<\/a>&nbsp;<\/li>\n\n\n\n<li>Musa-Veloso, K., Poon, T., Harkness, L. S., O&#8217;Shea, M., &amp; Chu, Y. (2018). The effects of whole-grain compared with refined wheat, rice, and rye on the postprandial blood glucose response: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 108(4), 759-774.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" id=\"ads\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfCu\u00e1l es m\u00e1s saludable, el arroz blanco o el arroz integral? Aqu\u00ed est\u00e1 la respuesta breve: Basado en las diferencias de valor nutricional, debe elegirse uno u otro si se tienen ciertas condiciones de salud. TABLE OF CONTENTS Tabla comparativa de valores nutricionales entre arroz blanco e integral \u2013 Infograf\u00eda completa La fuente utilizada para&#8230;<\/p>\n","protected":false},"author":11,"featured_media":131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,1],"tags":[],"class_list":["post-130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparacion-nutricional","category-informacion-general"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - 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