Brown Rice

Brown rice is full of B vitaminsBrown rice is so healthy and full of essential B vitamins.

Brown rice (or “hulled rice”) is un-milled or partialy milled rice. It is a kind of whole, natural grain. Its mild nutty flavor is slightly chewier, and more nutritious than regular white rice. Any rice, including short-grain, long-grain or sticky rice, may be eaten as brown rice.

Brown rice and white rice contain similar amounts of calories, carbohydrates, and protein. The important differences between the two forms of rice lie in processing and nutritional content.

Only the outermost layer of a grain of rice (the husk) is removed to produce brown rice. White rice, on the other hand, is produced by removing the next layers underneath the husk (the bran layer and the germ), leaving mostly the starchy endosperm (white grains).

Many vitamins and dietary minerals are lost during this removal and subsequent polishing process. Some of these missing nutrients, such as Vitamin B1, Vitamin B3, and iron are occasionally added back into the white rice making it “enriched”. Food suppliers in the US are required to do this by the Food and Drug Administration (FDA). Of course these nutrients have now lost their original form and are added back in a synthesized way.

One important mineral not added back into white rice is magnesium. One cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.

As the bran layer is removed to make white rice, the oil in the bran is also removed. Studies have shown that rice bran oil may help lower LDL cholesterol. Brown rice also retains other key sources of nutrition: fatty acids and fiber.

Brown rice is certainly has more nutritional value that white, but that doesn’t mean that all rice can’t be part of a healthy overall diet.

Related posts:

  1. What is Rice?

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