More and more people these days are eschewing gluten and turning to other grains like rice and quinoa as alternatives. In the world of rice, new–and maybe better–choices seem to be popping up everywhere, but this week, we’re going to start with the two best-known varieties of rice: white and brown. Which is better, healthier, tastier? You may have your own opinions on the taste, but we’ll start with nutrition.
Most people accept that brown rice is healthier than white rice, but why? Essentially, brown rice and white rice start off the same. Before white rice is refined, it looks just like brown rice. Through the process of refining, the hulls and bran are removed, as well as the germ layer and the aleurone layer, which contains essential fats (removing this layer helps to extend the shelf life of white rice because the fats are highly susceptible to oxidation once they’ve been exposed to air through the process of refining). After this process, the rice becomes white, but along with its color, it has also been stripped of proteins, thiamine, calcium, fiber, potassium and magnesium. Brown rice has only had its hulls removed, therefore retaining its “wholeness,” and making it easier to digest (and faster to cook).
Need more reasons to go brown? How about these:
1. Brown rice has selenium which reduces the risk for certain cancers, heart disease and arthritis.
2. Brown rice has 80% of your RDA of manganese which helps the body synthesize fats.
3. Brown rice is a whole grain. Whole grains help to reduce the risk of heart attacks by helping to reduce the build-up of arterial plaque.
4. Brown rice is high in fiber, so it keeps the bowels moving and reduces the risk of colon cancer. It makes digestion easier and promotes weight loss by making you feel full for longer.
5. Bet you didn’t know that brown rice is rich in antioxidants, huh? The amount of antioxidants contained in brown rice is right up there with its better know antioxidant brothers–strawberries, blueberries, apples, beans, etc.
6. If you’re trying to lose weight or you’re diabetic, brown rice has a lower glycemic rate which helps keep blood-sugar levels more stable.
Now, you may have seen the word “enriched” on your package of white rice, so let us tell you a little about that. The US government requires that white rice be enriched with vitamins B1, B3 and iron, but not only are you ingesting synthetic versions of these vitamins and minerals, you’re not getting the same amounts as you would before the refining process, AND you’re losing 11 nutrients that are not being replaced. Even fortified, white rice doesn’t meet the minimum nutritional requirements for one serving of food (according to the FDA). So, we ask you: What’s the point in eating it?
Brown Bag is all about getting the most nutrition out of delicious foods, so we love brown rice. Brown rice has a slightly nutty flavor, while most would agree that white rice has very little flavor at all. Cook up your brown rice with fresh herbs and spices, and perhaps, some organic chicken or vegetable broth, and you’re not just adding flavor, you’re adding nutrients. Next week, we’ll tell you a little about some other popular rice varieties, like black and wild rice. Are they even better for you than brown rice? Check back and find out!
