Health Benefits Of Brown RiceDr. Nitin Gupte
Why You Must Replace White Rice With Brown Rice
Brown rice and white rice have a similar number of calories and carbohydrates. The main differences between the two forms of rice lie in processing and nutritional content.
When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.
Brown rice is superior to white rice when it comes to fibre content, minerals, vitamins, and phytochemicals, and it does not generate as large an increase in blood sugar levels after a meal as white rice, that is the glycemic index of brown rice is lower than that of white rice.
Milling and polishing brown rice removes most vitamins and minerals. In addition, milling strips away most of its fibre, which helps deter diabetes by slowing the rush of sugar (glucose) into the bloodstream.
Eating white rice daily may help trigger the onset of diabetes in those who are at a higher risk of developing diabetes due to family history or poor lifestyle, poor nutrition, lack of exercise and stress.
Replacing white rice with brown rice in four or five meals a week will substantially lower this risk.
Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamin B1, vitamin B3, and iron are sometimes added back into the white rice making it “enriched”, as food suppliers in the US are required to do by the US Food and Drug Administration. We have no information what happens in India.
One mineral that is lost substantially in white rice is magnesium.
When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol. Rice bran oil contains ‘Oryzanol’ which is considered to be helpful in lowering blood cholesterol levels.
Among other key sources of nutrition lost are small amounts of fatty acids and fiber.
Read the article ‘Basics Of Nutrition‘ on this website for more information