Stay Healthy with Brown Rice

Doctors and nutritionists recommend brown rice as a source of all round nutrition.

Brown rice (hulled rice) is unmilled or partly milled rice, a kind of whole grain. It has a mild nutty flavor, is chewier than white rice, becomes rancid more quickely, but is far more nutritious. In much of Asia, brown rice is associated with poverty and wartime shortages, and in the past was eaten mostly by the sick and as a cure for constipation. Now, this traditionally denigrated rice is more expensive than common white rice.

White rice comparison

1) Brown rice and white rice have similar amounts of calories, carbohydrates, fat and protein. The difference is in their processing and nutritional content. If the outer most layer of a grain of rice is removed, the result is brown rice. If the bran layer underneath is removed, the result is white rice. Several vitamins and dietary minerals are lost in the removal and polishing process.

2) When the bran layer is removed to make white rice, the oil in the bran is also removed. A recent study has shown that rice bran oil may help lower LDL cholesterol.

3) In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice. Brown rice generally allows better digestion.

Storage and preservation

Brown rice can remain in storage for 6 months under normal conditions, but hermetic storage and freezing can significantly extend its lifetime. Freezing, even periodically, can also help control infestations of Indian meal moths.

Lost In Transition

Vitamin B1 – 80%
Vitamin B6 – 90%
Vitamin B3 – 67%
Iron – 60%
Half of manganese and phosphorous is lost. Among other key sources of nutrition also lost are fatty acids and fiber.

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