Do you know why brown rice is preferred over the white rice? Is the brown rice really healthy or just a myth? Let's break down some facts for you!
Rice and rice based products contains something called phytic acid or (antinutrients) which gives the rice it’s structure & density. This makes it hard to absorb & digest the minerals and nutrients that are in rice. Digesting is quite hard, this even unables us to extract all the minerals & nutrients from that rice. Even the Hcl(hydrochloric acid) of stomach has hard time in digesting the phytic acid down.
Pros of white rice
1) white rice is a good source of minerals and glucose
2) It allows better assimilation of vitamin D and calcium
3) It has anti-aging properties.
4) It is extremely beneficial for the digestive system.
When the rice is milled, the bran is removed which makes it white and removal of this bran removes quite a lot of the phytic acid making it comapritvely low in phytic acid content. This even makes it easily digestible as it cuts the grain based fiber.
Pros of brown rice
1) Has husk on it and hence high in psylinium which is very healthy for the thyroid and our metabolism.
2) Sustains the blood sugar levels throughout the day.
3) Has high levels of magnesium that helps in balancing all the minerals.
4) Brown rice is a whole grain which includes the bran and the germ and hence is slow digesting due to the grain based fiber. (It is high in fiber)
Brown rice has high levels of gamo ( A type of neurotransmitter), which calms you down, relaxes your brain and might help you burn fat
Ques .Which is better?
Ans. None
Shocked?
Sprouted rice is the best form of rice as sprouting the rice breaks the enemy content ‘phytic acid’ down and hence helps you to absorb all the nutrients and minerals. Sprouting rice releases more nutrients and makes them bio-available. It is also known to relieve constipation, menopausal symptoms and releases relaxing hormones.
How to sprout rice
1) Soak the rice in warm water for for atleast 12-24 hours.
2) Drain the rice in a fine sieve, rinse it off well.
3) Place the sieve over a bowl and allow all the water to drip off
4) Repeat the 2nd and 3rd step 2-3 times, about every 8 hours or so.
5) Rinse and drain the rice in this manner for 1-2 days, or until very tiny sprouts come out (remember to not let the sprouts get to long as it hampers the taste.
6) You can store the sprouted rice and use for cooking.
Conclusion
For quicker absorption and easy digestion, opt for sprouted white rice. Whereas, for sustained blood sugar throughout the day, opt for sprouted brown rice.
| Contents | White Rice
(long grain cooked, boiled) 1 small bowl (100gms) | Brown Rice
(long grain cooked, boiled) 1 small bowl (100gms) |
| Energy | 120kcal | 115kcal |
| Carbohydrates | 28gms | 23gms |
| Protein | 2.7gms | 2.6gms |
| Dietary Fibre | 0.4gms | 1.8gms |
| Total Fat | 0.3gms | 0.9gms |
| Saturated Fat
| 0.1gms | 0.2gms |
| Unsaturated Fat | 0.1gms | 0.3gms |
| Monounsaturated Fat | 0.1gms | 0.3gms |
| Sodium | 1mg | 5mg |
| Potassium | 35mg | 43mg |
| Sugars | 0.1gms | 0.4gms |
| Vitamin B1 | 1% | 6% |
| Vitamin B3 | 2% | 8% |
| Vitamin B6 | 5% | 5% |
| Manganese | 24% | 45% |
| Magnesium | 5% | 11% |
| Phosphorous | 4% | 8% |
| Iron | 1% | 2% |
| Zinc | 3% | 4% |
| Calcium | 1% | 1% |
Source: United States Department of Agriculture
Agricultural Research Service
