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Brown Rice vs White Rice

What is the difference between them?

When rice is harvested, it must be processed before being sent to market. In the case of both white and brown rice, the inedible outer hull of the rice is removed so that the grain of the rice is accessible. To make:
White rice, the individual grains are further stripped, the bran and germ and also removed, and the grains are polished to be white and smooth. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron.
Brown rice, however, is left with these outer layers intact, and since the bulk of the nutrition is available in these layers, brown rice is better for the consumer.

There are a number of reasons to strip rice down to the core grain

  • The first is that it cooks faster, and tends to create fluffier rice.

  • In many parts of the world, this type of rice is preferred as some feel that it tastes better.

  • In addition, the nutrient rich outer layers of the rice also have a number of good fats, which can go rancid if the rice is poorly stored or not eaten soon enough. White rice is much more shelf stable than brown rice, and can be stored in more unfavorable conditions. Brown rice should be refrigerated, ideally, and also eaten within six months.

Health Benefits of eating Brown Rice

  • Brown rice has the nutrient rich outer layers which has numerous good fats.

  • It is rich in fiber, which is an extremely important part of the human diet, and serves a number of dietary functions. Foods high in fiber help to maintain intestinal health, prevent cancer, fight obesity, and affect the probability of getting both heart disease and diabetes.

  • Provides all necessary carbohydrates requirements, without causing any abrupt spikes in the blood sugar levels, so beneficial in both heart disease and diabetes. Manganese contents are high in Brown rice, and manganese helps those with insulin resistance to maintain their blood sugar levels, again making it an excellent food choice for diabetic patients.

  • Brown rice is an excellent source of manganese. Manganese helps keep our bones strong and healthy, and also helps to synthesize cholesterol and fatty acids. It has also been shown to help lower LDL cholesterol levels.

  • Beneficial for stomach and intestinal ulcers and for diarrhea. It is easily digested starch food.

  • Because of the mineral content, it supplies important nutrient for the hair, teeth, nails, muscles and bones.

  • Brown rice is also high in selenium, important for protection of your body’s cells from free-radical damage and thyroid function.

  • It is a good source of Magnesium, which is essential for proper blood circulation, and healthy bones and muscles.

  • Brown rice is also an excellent food choice for those looking to loose weight, or maintain weight loss.

Fortified White rice: Rice producers are now trying to nutritionally fortifying their white rice with essential vitamins and minerals, which is a positive step; however, it is impossible to replace the valuable fiber stripped away with the bran and germ of the rice grain. The people prefer the stripped white rice products more probably because these flavors appeal to their palates more. Sadly, these foods do not have the same dietary value that whole grains do, and heavy consumption of them can lead to dietary imbalances.

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