Micronutrients & recovery
Substituting white rice and white bread with brown rice and whole wheat bread, respectively, leads to favorable changes in nutrient intake, specifically increasing fiber, magnesium, zinc, and vitamin E while decreasing total carbohydrates and certain B vitamins.
If you currently eat white rice and white bread, switching to brown rice and whole wheat bread will significantly boost your fiber and magnesium intake. Be aware that this switch might slightly reduce your intake of some B vitamins, so ensure you are getting these from other sources like meat, eggs, or fortified foods.
The substitution of white rice and white bread for brown rice and whole wheat bread, respectively, would result in increased intake of zinc (9.1%), calcium (9.3%), vitamin E (18.8%), dietary fiber (27.0%) and magnesium (52,9%), while decreased intake of total carbohydrate (-6.1%), available carbohydrate (-8.5%), vitamin B6 (-12,5%), vitamin B2 (-17,4%), and vitamin B1 (-20,7%) would be seen.
Why this rating
Based on modeling of population data; highly reliable for estimating population-level nutrient shifts.
Source
Razão carboidrato fibra ≤ 10:1 na identificação de alimentos à base de cereais saudáveis: panorama do consumo, associação com fatores de risco cardiometabólico e impacto na ingestão de nutrientes
Mariane de Mello Fontanelli · 2020
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