Rice – scientifically called Oryza Sativa – is the primary crop cultivated commonly all over the world. This food staple comes in different forms like the – long-grained basmati rice, brown rice, black rice, white rice, and sticky (also called glutinous) rice. However, they don’t share equal health benefits.
About Brown rice and white rice that you need to understand
Brown rice is the inception of the white rice family. Any rice is usually wheat and then through a milling process, the husk, bran and the germs from the wheat are removed to extract the rice, that is naturally brown in color. The milling process increases the shelf life of the white rice and that substantiates, why milling? However, the milling process comes with its own destruction that would result in loss of – fiber, nutrition, vitamins, and minerals. To negate this, farmers will artificially induce enough nutrients to the white rice, so that it looks finished, appealing, polished, and palatable.
Both white and brown rice are rich sources of carbohydrates. Brown rice, as such, is a whole grain. It is packed naturally with complete nutrition relatively to its polished, palatable part. The whole-grain foods have a serious effect in keeping cholesterol at bay and also helps in lowering the risk of any heart diseases, strokes, seizures, and type 2 diabetes.
Read through the lines in the table below to get a complete hang of the nutrients that you are consuming and missing on.
|Nutrient proximates||Brown rice||White rice|
|energy||82 calories||68 calories|
|protein||1.83 g||1.42 g|
|total lipid (fat)||0.65 g||0.15 g|
|carbohydrates||17.05 g||14.84 g|
|fiber, total dietary||1.1 g||0.2 g|
|sugars, total||0.16 g||0.03 g|
|calcium||2 milligrams (mg)||5 mg|
|iron||0.37 mg||0.63 mg|
|sodium||3 mg||1 mg|
|fatty acids, total saturated||0.17 g||0.04 g|
|fatty acids, total trans||0 g||0 g|
|cholesterol||0 mg||0 mg|
The information will read to you the key differences between the brown and the white rice. The accurate nutritional components may slightly vary depending on the rice manufacturer, and this calls for an important action to read the discussion before you pay for it.
Brown rice is rich in fiber content than white rice by 1 to 3 grams. Though fiber is known for relief from constipation, it adds to a number of other health benefits also. Fiber:
- reduces your cholesterol levels
- feels fuller faster so you don’t eat heavy
- feeds your gut bacteria
- reduces your risk of heart disease
- controls your blood sugar levels, thus lessening your risk of diabetes
Fiber’s intake is really dependent on factors like age, caloric intake, gender. It is best to have it consulted with the doctor so as to only reap the benefits of fiber.
Manganese is an essential mineral to produce energy and healthy antioxidant function. Brown rice is a rich source of this nutrient, relatively to the white rice.
Brown rice is packed with magnesium content, unlike its counterpart. The average serving of about half a cup of cooked brown rice supplies approximately 11 percent of your daily intake of magnesium.
Magnesium is crucial for many vital functions like:
- cellular production
- blood coagulation
- bone development
- muscle contraction
Again, the recommended intake of magnesium is dependent on age and sex. The pregnant or milking women need a higher intake from the usual levels. And the average adult would need somewhere between 270 and 400 mg daily.
Polished white rice is rich in folate. An average of about 1 cup serving will contain approximately around 195 to 222 micro grams of folate, which is nearly half of the recommended amount. This mineral assists your body to produce the DNA and other genetic material. It also helps in cell division. Folate is most important for pregnant women and for those who are planning on pregnancy when compared to others.
The daily recommended value of folate is around 40 micro grams. Whilst the pregnant women or the ones planning for one should consume around 600 micro grams, and for the milking women, it should be around 500 micro grams.
Brown rice is a good source of selenium that plays a notable role in immune function, thyroid hormone production, and antioxidant protection. Selenium blends well with vitamin E to shield cells from cancer.
That said, intake of brown rice at periodic intervals will help you regain the lost nutrients.