September 30, 2021
Maybe You Should Try Brown Rice?
One of the most consumed grains in the world, rice is the main staple food for at least 100 countries worldwide. From Jambalaya in Southern US, paella in Spain steamed rice in China to bagoong rice in the Philippines. Where every country has its unique spin in consuming rice, which is also a reflection of the country’s culture and taste preference. Where a majority of rice consumers are found in Asia. Two different species of rice are cultivated: Oryza sativa and Oryza glaberrima. It is a versatile grain and there are approx. 70,000 varieties that come in different colors, grain sizes, and shapes.
But when it comes to rice, there seems to be a divide on which is better, Are you team white rice or brown rice? Especially in the US.
To start, the rice starts as brown rice. To turn it into white, the grains are subjected to a milling process. Where the grains are polished, removing the “germ”. So what are some key differences between white rice and brown rice? other than their looks.
Here are some reasons may be why you should try brown rice:
1. Brown rice contains most of the parts of the grain
- Compared to white rice, where a majority of its parts, are removed from the milling process. The bran and germ contain some of the most nutritious parts of the grain. They contain essential nutrients, like iron, magnesium, zinc, antioxidants, and phytochemicals.
2. White rice lasts longer than brown rice -
they tend to cook quicker too. All because the germ and bran are already removed. Which is also makes brown rice cook much slower than white. Both are stable when stored dry. But, since brown rice isn’t polished. They contain a much higher fat content, which makes them go bad in such a short amount of time, as compared to white rice, especially when storing it for such a long time.
3. White rice is fortified -
To make up for the lesser availability of proteins and other essential nutrients in white rice. They are fortified with nutrients like B Vitamin complex , which only a handful of its nutrients are returned. But compared to brown rice, it’s already intact.
4. Brown rice has Higher Fiber Content -
All because of its bran and germ, which remains intact, as compared to white rice. Fiber is not just for helping to maintain a good bowel movement but also prevents or helps in reducing the chances of experiencing a sudden sugar spike. Since fiber allows the slow and gradual absorption of glucose in the body. In addition, it decreases the chances of developing blood clots, lowers cholesterol levels and cancer.
5. Both have a high glycemic index -
So be careful when it comes to consumption, especially the white rice. Since they are mostly protein and carbohydrates, as compared to brown rice. But still, both are rich in carbohydrates. Much less as compared to white. So if you are a fan of white rice, make sure to supplement it with a good helping of vegetables and fruits.
Bottom Line
Brown rice, has a much higher nutritional content as compared to white rice. Whether you prefer brown rice over white rice or vice versa. A key to a healthy lifestyle or healthy body is a good diet. So white rice is still good if it is paired with a good and well-balanced diet. Such as pairing it with green and leafy vegetables, fruits, and healthy servings of meat.
References:
Rosell, C. M., & Marco, C. (2008, July 5). Rice. Gluten-Free Cereal Products and Beverages. Retrieved September 29, 2021, from https://www.sciencedirect.com/science/article/pii/B978012373739750006X.
Heinemann, R. J. B., Fagundes, P. L., Pinto, E. A., Penteado, M. V. C., & Lanfer-Marquez, U. M. (2004, October 5). Comparative study of the nutrient composition of commercial brown, parboiled, and milled rice from Brazil. Journal of Food Composition and Analysis. Retrieved September 29, 2021, from https://www.sciencedirect.com/science/article/abs/pii/S0889157504001309.
Whole grains. The Nutrition Source. (2019, November 4). Retrieved September 29, 2021, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/.
Person. (2021, August 15). Brown vs. White Rice - which is better for your health? Healthline. Retrieved September 29, 2021, from https://www.healthline.com/nutrition/brown-vs-white-rice#white-rice.
But when it comes to rice, there seems to be a divide on which is better, Are you team white rice or brown rice? Especially in the US.
To start, the rice starts as brown rice. To turn it into white, the grains are subjected to a milling process. Where the grains are polished, removing the “germ”. So what are some key differences between white rice and brown rice? other than their looks.
Here are some reasons may be why you should try brown rice:
1. Brown rice contains most of the parts of the grain
- Compared to white rice, where a majority of its parts, are removed from the milling process. The bran and germ contain some of the most nutritious parts of the grain. They contain essential nutrients, like iron, magnesium, zinc, antioxidants, and phytochemicals.
2. White rice lasts longer than brown rice -
they tend to cook quicker too. All because the germ and bran are already removed. Which is also makes brown rice cook much slower than white. Both are stable when stored dry. But, since brown rice isn’t polished. They contain a much higher fat content, which makes them go bad in such a short amount of time, as compared to white rice, especially when storing it for such a long time.
3. White rice is fortified -
To make up for the lesser availability of proteins and other essential nutrients in white rice. They are fortified with nutrients like B Vitamin complex , which only a handful of its nutrients are returned. But compared to brown rice, it’s already intact.
4. Brown rice has Higher Fiber Content -
All because of its bran and germ, which remains intact, as compared to white rice. Fiber is not just for helping to maintain a good bowel movement but also prevents or helps in reducing the chances of experiencing a sudden sugar spike. Since fiber allows the slow and gradual absorption of glucose in the body. In addition, it decreases the chances of developing blood clots, lowers cholesterol levels and cancer.
5. Both have a high glycemic index -
So be careful when it comes to consumption, especially the white rice. Since they are mostly protein and carbohydrates, as compared to brown rice. But still, both are rich in carbohydrates. Much less as compared to white. So if you are a fan of white rice, make sure to supplement it with a good helping of vegetables and fruits.
Bottom Line
Brown rice, has a much higher nutritional content as compared to white rice. Whether you prefer brown rice over white rice or vice versa. A key to a healthy lifestyle or healthy body is a good diet. So white rice is still good if it is paired with a good and well-balanced diet. Such as pairing it with green and leafy vegetables, fruits, and healthy servings of meat.
References:
Rosell, C. M., & Marco, C. (2008, July 5). Rice. Gluten-Free Cereal Products and Beverages. Retrieved September 29, 2021, from https://www.sciencedirect.com/science/article/pii/B978012373739750006X.
Heinemann, R. J. B., Fagundes, P. L., Pinto, E. A., Penteado, M. V. C., & Lanfer-Marquez, U. M. (2004, October 5). Comparative study of the nutrient composition of commercial brown, parboiled, and milled rice from Brazil. Journal of Food Composition and Analysis. Retrieved September 29, 2021, from https://www.sciencedirect.com/science/article/abs/pii/S0889157504001309.
Whole grains. The Nutrition Source. (2019, November 4). Retrieved September 29, 2021, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/.
Person. (2021, August 15). Brown vs. White Rice - which is better for your health? Healthline. Retrieved September 29, 2021, from https://www.healthline.com/nutrition/brown-vs-white-rice#white-rice.