BROWN RICE versus WHITE RICE
Milling is the process that creates the difference between brown and white rice. The variety of rice may be identical, but milling removes the husk from the grain and turns the brown rice to white. This is why milling is often called "whitening".
By removing the outer layer, which is also known as the bran layer, milling alters the nutritional value of the rice. It is in this bran layer where most of the nutrients are stored. The white rice that most of us eat comprises of mostly carbohydrates, with the nutrients stripped off in the milling process.
Carbohydrates are broken down into sugar inside the body. While carbohydrates are a good source of energy (yielding 4 calories per gram), excessive carbohydrate intake leads to sugar imbalance and adult onset diabetes mellitus. Carbohydrate consuming is also addictive. White rice is a large part of the world's diet , and reduction is not a easy process. One way is to consume brown rice instead.
The following chart shows the nutritional differences between brown and white rice. As can be observed, fiber is dramatically lower in white rice, as are the oils, most of the B vitamins, and important minerals.
|Brown Rice (one cup)||White Rice (one cup)|
|4.88 g||4.10 g|
|49.7 g||49.6 g|
|1.17 g||0.205 g|
|3.32 g||0.74 g|
|0.176 g||0.223 g|
|0.039 mg||0.021 mg|
|2.730 mg||2.050 mg|
|0.294 mg||0.103 mg|
|10 mcg||4.1 mcg|
|1.4 mg||0.462 mg|
|72.2 mg||22.6 mg|
|142 mg||57.4 mg|
|137 mg||57.4 mg|
|26 mg||19 mg|
|1.05 mg||0.841 mg|
Bran contains several items of major importance - the two major are: fiber and essential oils. Fiber is not only filling, but is recommended in the prevention of major diseases in this country such as certain gastrointestinal diseases and heart disease. The National Cancer Institute recommends 25 grams of fiber a day, a cup of brown rice will give nearly 3.5 g, while an equal amount of white rice not even 1 g. The oils that are present in the bran also help to lower the risks of heart disease by decreasing the levels of serum cholesterol in our bodies. These are good oils that the body needs and not bad oils (hydrogenated vegetable oils) such as those found in French fries.
Carbohydrate-rich diets can be helpful in weight control provided that the carbohydrate is complex and not simple. Simple carbohydrate such as sugar will lead to obesity, cancer, and a myriad of other diseases.
We are much better off, then, to eat a well balanced diet low in fat and rich in complex carbohydrates. Brown rice completes the diet in a way that white rice cannot even begin to approach.
***Start to cook brown rice now in order to get healthy diet. To cook brown rice, you need to put in more water than how you cook white rice. The taste and smell is almost the same. The price is a little bit expensive but still affordable.