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Friday, November 25, 2011

White Rice vs Brown Rice

This particular question has been on my mind for some time, as one of my favorite eateries offers both white and brown rice options for their food offerings (ala Chipotle), and I love rice.  I must admit that I've probably eaten much more white rice than brown since that's all that was offered up until recently, but having now sampled the brown rice option I must also admit that the taste was relatively similar.

So...what does it matter?  Which is better? Here's what I've found so far:

From Care2.com
Brown Rice is the whole grain with just the first outer layer (husk or hull) removed through milling. It still retains its fiber and the germ which contains many of the most vital nutrients.
White rice is brown rice that has first been milled to take away the bran and much of the germ. This reduces the fiber and many nutrients. It is further polished to take away the remaining layer of germ (called the aleurone layer) which contains its essential oils. It is these oils which oxidize and go rancid.

Nutrient-wise, brown rice has:
  • twice the manganese and phosphorus of white.
  • 2.5 times the iron.
  • 3 times the vitamin B3.
  • 4 times the vitamin B1.
  • 10 times the vitamin B6.
And according to the research it is a great source of manganese, essential for energy production, antioxidant activity, and sex hormone production.  It also tends to lower cholesterol and reduces the risk for diabetes.  

White rice though is generally easier to digest, and remains one of the largest products consumed.  It offers slightly less calories consumed, but seems to give less vitamins and nutrients.

Guess I'll be making the switch over to brown rice...bring it on!

1 comment:

  1. Brown rice is a pretty easy choice nutritionally. It does take an extra half hour to cook. Because of the oils being present, I keep it in the fridge.