Brown Rice Vs White Rice
Rice goes through a variety of processes before it's ready for cooking. After harvesting, the seeds are run through a rice huller/husker for milling to remove the outer grain husks. After this process, you're left with brown rice.
There are added steps to create white rice. The germ and the inner husk (bran) is removed, and the grain is then polished using glucose or talc. These added steps to turn brown rice to white remove nutrients that are sometimes then introduced back in via synthetic sources which is then called fortified white rice.
How does something that goes through extra processing with extra ingredience cost less? Is it because it has a long shelf life. Brown rice is expected to store for 6 months under average conditions. This is because of the essential fatty acids in brown rice. These oils quickly go rancid as they oxidize and rancid oil generates harmful free radicals in our blood stream that lead to cell aging in our body. Stored sealed in the absence of oxygen, brown rice will last 1 to 2 years. It is very important to store brown rice as cool as possible, for if you can get the temperature down another ten degrees, it will double the storage life again, so if you can't seal it refrigerate after opening. Below 70 degrees white rice will last 8 years, but does it really take more then 2 years from the fields to the kitchen table? Maybe we should buy straight from the farmers and use our own mills.
In term of whole grains, Brown rice is definitely the preferred choice because it's easily digested by our body as compared to other grain products like wheat and some people who are Gluten intolerant are allergic to wheat. Brown rice is still a carbohydrate rich food though it's in complex form. It convert to glucose in our blood stream slower than the refined white rice so it should be consumed in moderation to avoid insulin related diseases. The following chart shows the nutritional difference between white rice and brown rice.
Does your digestive system feel uncomfortable after eating brown rice?
Brown rice is a whole grains that has an enzyme inhibitor called phytic acid that can interfere with digestions and prevent you from absorbing all the vitamins and minerals when its combined with calcium, magnesium, copper and zinc. To solve this uncomfortable feeling when digesting brown rice you need to soak it in water overnight before cooking. This will neutralize the phytic acid and break down the enzyme inhibitors before consumption so you will be able to obtain the full benefit of all the vitamins and minerals. Other whole grains such as oats should be soaked for 12 to 24 hours before cooking.
|Brown Rice (one cup)||White Rice (one cup)|
|Protein||4.88 g||4.10 g|
|Carbohydrate||49.7 g||49.6 g|
|Fat||1.17 g||0.205 g|
|Dietary Fiber||3.32 g||0.74 g|
|Thiamin (B1)||0.176 g||0.223 g|
|Riboflavin (B2)||0.039 mg||0.021 mg|
|Niacin (B3)||2.730 mg||2.050 mg|
|Vitamin B6||0.294 mg||0.103 mg|
|Folacin||10 mcg||4.1 mcg|
|Vitamin E||1.4 mg||0.462 mg|
|Magnesium||72.2 mg||22.6 mg|
|Phosphorus||142 mg||57.4 mg|
|Potassium||137 mg||57.4 mg|
|Selenium||26 mg||19 mg|
|Zinc||1.05 mg||0.841 mg|