With more than 8000 varieties, rice feeds the world. But what is the difference between brown rice and white rice exactly?
Brown rice is the whole grain with only the first outer layer (husk or hull) removed through grinding. It retains its fiber and the germ that contains vital nutrients.
White rice is brown rice that has been ground to remove the bran and much of its germ, reducing fiber and nutrient content drastically. The grain is more polished to remove the remaining layer of germ (called aleurone layer) that contains essential oils.
Why is Brown Rice healthier?
Brown rice has:
Twice more manganese and phosphorus than white rice
2 times more times iron and 3 times more vitamin B3
4 times vitamin B1
10 times vitamin B6
one . It is rich in selenium
Extremely rich in selenium, an important trace element known to drastically reduce the chances of developing certain forms of cancer, as well as heart disease, inflammatory diseases and rheumatoid arthritis.
2 . It is very high in manganese
One cup of brown rice gives us more than 80% of our daily manganese needs. This mineral helps the human body create the important fatty acids that make healthy forms of cholesterol. It is also beneficial for the health of our nervous and reproductive systems.
3 . Naturally fix oils
These heart-healthy oils are found naturally in brown rice and can help the body reduce LDL forms of cholesterol.
Four . Promote weight loss
Due to the richness of its fiber and the ability to maintain healthy bowel function, brown rice "keeps things moving" in a way that promotes weight loss and metabolic function. Brown rice makes you feel fuller with less food.
5 . Has antioxidants
Most people associate antioxidants with blueberries and green tea, but many are not aware that brown rice is also a source of antioxidants.
6. It is very high in fiber
Studies have correlated the high utilization of whole grains as brown rice with the lowest levels of colon cancer. This may be related to its high fiber content. Studies show that fiber actually binds to substances and toxins that cause cancer, helping to eliminate them from the body, and preventing them from adhering to our colon cells. Brown rice also contains the necessary components to stabilize digestion, prevent / relieve constipation and promote proper bowel / elimination function.
7. Brown rice slowly releases sugar
Unlike peeled rice, brown rice can help keep blood sugar stable, as it releases sugars slowly and in a sustained way. This makes it a better option for diabetics, compared to white rice. While studies in Asia have shown a relationship between the consumption of white rice and the risk of type 2 diabetes, new research shows that people who eat at least two servings of brown rice per week may reduce their chances of developing type 2 diabetes up to 11 percent.
Note
A main reason that rice is processed is to increase its storage time. The essential oils in brown rice become rancid after 6-8 months, while white rice lasts up to 10 years. Therefore, buy brown rice in smaller quantities and make sure you're not cooking with a stale grain.
Spanish translation: Life Lucid team www.lavidalucida.com
All Spanish translation with rights reserved
Source in English: www.organicauthority.com
Why is brown rice healthier than white rice?
