In this series of five ‘W’s here is the next culprit. But before I elaborate the why of it, let us first take a hard look at Rice.
Rice is one of the most consumed grains in the world, second only to wheat. It serves as a staple food for many people, especially those living in Asia. Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option. quite a few people prefer brown rice for this reason.
Did you know that each grain of rice is comprised of many components, from the hull to the germ?
Hull: When rice is first harvested, it has a tough protective husk known as the hull. This outer shell has two components: the outer part of the hull, “lemma,” and the inner segment of the shell, “palea.” The hull is indigestible, due to the opaline silica, which is a hydrated form of silica, The bottom part of the rice brain is called the rudimentary glume, and it attaches the grain to the hull. Both the hull and the glume are the first to be discarded during the shucking process.
Bran: Once the hull is removed, the rice grain becomes brown rice, which is the seed plus the bran layer. The bran layer is edible and is very nutritious, containing high levels of antioxidants. Other nutrients include high levels of protein, iron and the vitamin Bs. Rice bran is also noted for its fiber, as it can be used to enrich breakfast cereals and breads. Once this layer is discarded, the final milled white rice grain is less nutritious.
Seed: The rice’s seed is comprised of the embryo and endosperm. The embryo, also known as the germ, is the reproductive part of the rice. The endosperm is the actual part labeled white rice.
The difference between Brown and White Rice
All rice consists almost entirely of carbs, with small amounts of protein and practically no fat. Brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm. These provide fiber and several vitamins and minerals. White rice is a refined grain that has had the bran and germs – the nutritious parts removed making it less nutritious. This is why brown rice is usually considered much healthier than white.
Brown Rice is Higher in Fiber, Vitamins and Minerals:
- Brown rice has a big advantage over white rice when it comes to nutrient content.
- Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.
- White rice is mostly a source of “empty” calories and carbs with very few essential nutrients.
- 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber .
The list below shows a comparison of other vitamins and minerals:
| Brown (RDI) | White (RDI) | |
| Thiamine | 6% | 1% |
| Niacin | 8% | 2% |
| Vitamin B6 | 7% | 5% |
| Manganese | 45% | 24% |
| Magnesium | 11% | 3% |
| Phosphorus | 8% | 4% |
| Iron | 2% | 1% |
| Zinc | 4% | 3% |
BOTTOM LINE:
Brown rice is much higher in nutrients than white rice. This includes fiber, antioxidants, vitamins and minerals.
In my next blog to come, I shall explain how white rice affects human health…
DR.AMANJIRI JOSHI
www.ayurconcept.com
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