Nutritional Value & Recipies
BROWN RICE versus WHITE RICE
Brown Rice Tips the Scale for Good Nutrition
Milling is the primary difference between brown and white rice. The varieties may be identical, but it is in the milling process where brown rice becomes white rice. Milling, often called "whitening", removes the outer bran layer of the rice grain.
What does that do to the rice grain? Does milling affect the nutritional quality of the rice? The answer to this question is YES. Milling strips off the bran layer, leaving a core comprised of mostly carbohydrates. In this bran layer resides nutrients of vital importance in the diet, making white rice a poor competitor in the nutrition game The following chart shows the nutritional differences between brown and white rices. Fiber is dramatically lower in white rice, as are the oils, most of the B vitamins, and important minerals.
Brown Rice White Rice
1 cup 1 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 mg 0.223 mg
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 things of major importance - two major ones are fiber and essential oils. Fiber is not only filling, but is implicated in 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 adds nearly 3.5 g , while an equal amount of white rice not even 1 g. Also, components of the oils present in rice bran have been shown in numerous studies to decrease serum cholesterol, a major risk factor in heart disease.
According to the USDA's new food guide pyramid with six major food groups (fats, dairy, protein, vegetables, fruits, and starches), starches should comprise the major portion of the diet - about 58% - which translates into 6-11 servings of carbohydrate a day. Whole grains such as brown rice figure prominently in this group. A one cup serving of brown rice yields about 50 grams of carbohydrate. In addition, it has been shown that diet rich in carbohydrates can be useful in weight control. Studies show that diets with identical caloric loads but one richer in fats and protein versus a diet rich in carbohydrate tends to contribute to weight gain. Dietary fat tends to go to body fat stores whereas dietary carbohydrate tends to be utilized or held in muscle stores for a period of time. We are much better off, then, to eat a well balanced diet low in fat and rich in complex carbohdrates. Brown rice rounds out the diet in a way white rice cannot begin to approach.
