| BROWN RICE versus
WHITE RICE |
 |
| Before You Begin
Information presented here is for general
educational purposes only. Each one of us is biochemically and metabolically
different. If you have a specific health concern and wish my personalized
nutritional recommendation, write to me by clicking
here. |
 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)
|
| Calories |
232 |
223 |
| Protein |
4.88 g |
4.10 g |
| Carbohydrate |
49.7 g |
49.6 g |
| Fat |
1.17 g |
0.205 g |
| Dietary Fiber |
3.32 g |
0.74 g |
| Thiamin (B1) |
0.176 g |
0.223 g |
| Riboflavin (B2) |
0.039 mg |
0.021 mg |
| Niacin (B3) |
2.730 mg |
2.050 mg |
| Vitamin B6 |
0.294 mg |
0.103 mg |
| Folacin |
10 mcg |
4.1 mcg |
| Vitamin E |
1.4 mg |
0.462 mg |
| Magnesium |
72.2 mg |
22.6 mg |
| Phosphorus |
142 mg |
57.4 mg |
| Potassium |
137 mg |
57.4 mg |
| Selenium |
26 mg |
19 mg |
| Zinc |
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.
| Message from
Dr. Lam
I hope you have enjoyed reading this
article. If you have areas you don’t understand, comments (good or
bad), or if you have a specific health concern, feel free to write
to me by clicking here.
|
|
