The first question to ask about all types of rice, is how much has it been processed? Processing rice usually involves milling and polishing. Brown rice is the whole grain with just the first outer layer (husk or hull) removed through milling. The whole kernel is intact and is still surrounded by all the layers of bran, which contain the vital nutrients.
White rice is brown rice that has been milled to remove the bran and much of the germ, reducing fiber and nutrient content drastically. The grain is further polished to take away the remaining layer of germ (called the aleurone layer) which contains essential oils.
The bran, germ, and aleurone layers of rice contain most of the fat content found in rice and are the source of fat-soluble vitamins like vitamin E as well as many other nutrients. If the high-fat components of the rice grain are left intact, the shelf life of the rice greatly declines. In this country it's all about the shelf life.
There is a processing technique called conversion that results in "converted rice." Converted rice is produced by steaming the whole grain before milling. This causes some of the B vitamins to migrate from the outside layers into the starchy center of the rice. This process leaves some B vitamins inside the converted rice even though the manufacturers remove the outside layers. The most nutritious rice is always, brown rice which is whole grain, minimally milled, and unpolished with its outer layers intact.
A nutritionally superior method of preparation
This involves soaking washed brown rice for 20 hours in warm water (34 °C or 93 °F) prior to cooking it. This process stimulates germination, which activates various enzymes in the rice. By this method, it is possible to obtain a more complete amino acid profile. This is something I have never done, but will do from now on.
Health Benefits
Calorie Content
Brown rice generally contains slightly fewer calories per serving than white rice. The U.S. Department of Agriculture (USDA) states
1 cup of cooked brown rice = 218 calories
1 cup of cooked white rice = 242 calories
Reduce the calories in half ... method of cooking your rice...Read How
Carbs and Fiber
The USDA reports
1 cup of brown rice = 46 grams of carbohydrates, including 4 grams of fiber.
1 cup white rice = 53 grams of carbs, less than 1 gram of dietary fiber.
Brown rice will make you feel more satisfied which is important when loosing weight, and can help improve blood cholesterol levels.
Protein and Fat
Both brown and white rice are low-fat foods, and each provides about 4.5 grams of protein in each 1-cup portion. In other words, these two types of rice don't differ much in terms of protein and fat content.
Vitamins and Minerals
Brown rice has…
Glycemic Index
Brown rice has a lower glycemic index (GI) than white rice. According to Harvard Health Publications, the average glycemic index of brown rice is 50, and the average white rice GI is 89. Foods with higher glycemic indexes tend to make your blood sugar rise quickly, but then drop. Lower GI foods don't cause a rapid blood sugar spike, but help you to feel full for longer periods of time.
Shelf Life
Brown rice has a shelf life of approximately 6 to 8 months, so buy smaller quantities of it. If you refrigerate it or freeze it the shelf life is significantly extended. White rice has a shelf life of 10 years, it's dead already.
Sources:
Brown Rice Vs. White Rice, by Andrea Manitsas Mojo Foods, Aug.30 2011
http://www.organicauthority.com..Brown Rice Vs White Rice
The Worlds Healthiest Foods, www.whfoods.org
Fit Day ..The Difference between Brown Rice and White Rice
White rice is brown rice that has been milled to remove the bran and much of the germ, reducing fiber and nutrient content drastically. The grain is further polished to take away the remaining layer of germ (called the aleurone layer) which contains essential oils.
The bran, germ, and aleurone layers of rice contain most of the fat content found in rice and are the source of fat-soluble vitamins like vitamin E as well as many other nutrients. If the high-fat components of the rice grain are left intact, the shelf life of the rice greatly declines. In this country it's all about the shelf life.
There is a processing technique called conversion that results in "converted rice." Converted rice is produced by steaming the whole grain before milling. This causes some of the B vitamins to migrate from the outside layers into the starchy center of the rice. This process leaves some B vitamins inside the converted rice even though the manufacturers remove the outside layers. The most nutritious rice is always, brown rice which is whole grain, minimally milled, and unpolished with its outer layers intact.
A nutritionally superior method of preparation
This involves soaking washed brown rice for 20 hours in warm water (34 °C or 93 °F) prior to cooking it. This process stimulates germination, which activates various enzymes in the rice. By this method, it is possible to obtain a more complete amino acid profile. This is something I have never done, but will do from now on.
Health Benefits
Calorie Content
Brown rice generally contains slightly fewer calories per serving than white rice. The U.S. Department of Agriculture (USDA) states
1 cup of cooked brown rice = 218 calories
1 cup of cooked white rice = 242 calories
Reduce the calories in half ... method of cooking your rice...Read How
Carbs and Fiber
The USDA reports
1 cup of brown rice = 46 grams of carbohydrates, including 4 grams of fiber.
1 cup white rice = 53 grams of carbs, less than 1 gram of dietary fiber.
Brown rice will make you feel more satisfied which is important when loosing weight, and can help improve blood cholesterol levels.
Protein and Fat
Both brown and white rice are low-fat foods, and each provides about 4.5 grams of protein in each 1-cup portion. In other words, these two types of rice don't differ much in terms of protein and fat content.
Vitamins and Minerals
Brown rice has…
- Twice the manganese and phosphorus as white
- 2 ½ times the iron, 3 times the vitamin B3
- 4 times the vitamin B1
- 10 times the vitamin B6
Glycemic Index
Brown rice has a lower glycemic index (GI) than white rice. According to Harvard Health Publications, the average glycemic index of brown rice is 50, and the average white rice GI is 89. Foods with higher glycemic indexes tend to make your blood sugar rise quickly, but then drop. Lower GI foods don't cause a rapid blood sugar spike, but help you to feel full for longer periods of time.
Shelf Life
Brown rice has a shelf life of approximately 6 to 8 months, so buy smaller quantities of it. If you refrigerate it or freeze it the shelf life is significantly extended. White rice has a shelf life of 10 years, it's dead already.
Sources:
Brown Rice Vs. White Rice, by Andrea Manitsas Mojo Foods, Aug.30 2011
http://www.organicauthority.com..Brown Rice Vs White Rice
The Worlds Healthiest Foods, www.whfoods.org
Fit Day ..The Difference between Brown Rice and White Rice
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