What is more valuable in brown rice and is it better choice for health? What is the difference between brown rice and white rice? And should we add this carb in our diet for better health? Scrolling through this article, you will know if we should eat brown rice for long lasting health.
Rice- the food for half of people on the earth is more complicated than we thought. When we hear somebody said “rice”, we immediately relate to a white fluffy bowl of grains. However, there are also types of brown rice which is known for amazing health benefits.
The more in brown rice
From the process, we could tell brown rice can keep for itself more nutrients than the white one.
The white one is the result of removing all outer layer, hull, and kernel, including aleuronic layer; meanwhile, brown rice appears to keep everything except the outermost cover- which bring no value of nutrients.
It’s not hard to test out that white rice contains no fiber and fatty acids which are all found in the removed layers. But speaking of other nutrients, brown rice still outshines with double manganese and phosphorus and with almost all of Vitamin in group B.
The only part that balances in two kinds is same amount of carbs and calories. However, carbs and calories seems to be disowned popularly by human nowadays because of weight gain.
Nutrients of brown rice
Let’s come to make it clearer what nutrients in brown rice bring what health benefits.
Manganese- the Antioxidant
Manganese is more popular as a component of producing energy when it comes combining with carbs and protein in the rice or other foods.
However, this component also turns out very helpful as an antioxidant.
It’s not an antioxidant itself but with the enzyme superoxide dismutase in our bodies, it could help us from damaging ourselves from inside.
That’s valuable nutrient and you lost all of it by just choosing white rice over!
Fiber- the keeping-fit factor
Under the hull, it’s a layer that keeps manganese, fatty acids and also fiber.
Well, don’t you believe there’s fiber in rice?
There is but only in brown rice.
Fiber will keep you full for longer. That’s the theory. So, with the same calories and carbs you take up, brown rice will keep you full for longer than white rice. As a result, you lose weight.
Selenium- Cancer shield
Selenium is also a component lost in whitening rice process.
In brown rice, it’s well preserved.
This component is one of factor to protect human bodies from cancer cells.
Lignans- Heart Disease
Brown rice has lower cholesterol so you’re at a lower risk of getting heart diseases. But more amazingly, brown rice also contains Lignans- a component found in whole grains, seeds or nuts known good for heart.
Unlike its cousin white rice, brown rice contains truly healthy and valuable nutrients. Good news is there are many ways to cook with brown rice so why don’t you try to add it into your diet now?
Let’s eat brown rice for long lasting health!