Brown Rice Nutrition

A hessian bag of brown rice in a field.

In many areas, brown rice nutrition has been a staple food for thousands of years. This abundant and nutritious grain has supported entire civilisations and helped them build nations that forged our modern world.

What Is Brown Rice

When most people think of rice, they conjure images of grain as white as snow. However, many folks don’t realise that this polished white rice isn’t the food’s natural form. Before being processed, it was brown rice.

Brown sprouting rice can also be refined into brown rice protein powder containing 80% protein by weight.

White rice is highly refined, having wholly removed its germ and bran, the most nutrient-dense parts of the grain. What’s left behind is little more than pure sugar, a harmful substance to human health. Whole grain brown rice nutrition comes from the husk and bran.

Brown Rice Nutrition Has Been Lost In Modern Times

Brown rice is a grain that has been eaten since ancient times. It is the grain that was grown and eaten for thousands of years. Modern processing methods have enabled rice to be processed en masse.

Brown Rice V White Rice

Whole grain brown rice still possesses its germ and bran, which are the sources of vitamins, minerals, fibre, protein and healthy fats. On the other hand, polished white rice provides none of these things and is, therefore, considered “empty calories.”

Indeed, white rice is so devoid of nutrients that manufacturers add inferior synthetic vitamins and minerals to replace some of what was lost during processing.

This is because processed white rice is refined; it’s had the nutritious husk and bran removed and polished with a powder to make it smooth.

The body treats white rice the way it would process sugar. The carbohydrates are absorbed rapidly into the bloodstream, triggering a significant spike in blood sugar levels.

The body must compensate by sending out a surge of insulin to normalise glucose levels. Unfortunately, this results in a phenomenon known as reactive hypoglycaemia, in which blood sugar becomes too low. Over time, this can lead to metabolic syndrome and diabetes.

Why Is Brown Rice So Good?

A brief comparison of brown and white rice will immediately reveal the nutritional differences. Brown rice contains a similar amount of calories per one-cup serving. White at 216 calories compared to 205 of brown rice. This makes whole-grain rice the ideal food for weight management.

High In Fibre

Furthermore, unprocessed rice provides satiety at four grams of fibre per cup, helping you stay full longer and reducing hunger pains. The fibre in whole-grain brown rice promotes better digestive health and regular bowel movements.

Mineral Contents of Brown Rice

The mineral content of brown rice is impressive. A one-cup serving provides the body with 88% of the daily required manganese and 27% of selenium RDA (recommended daily intake).

The mineral found in brown rice nutrition is an essential tool used by the body’s immune system. The immune system must function correctly with access to all the vital vitamins and nutrients. As a result, it can effectively fight disease and keep the body healthy—providing efficient cognitive function and growth in adolescents.

Whole grain brown rice contains a more complete vitamin B complex than processed white rice; vitamin B is critical for nearly every process the human body completes in keeping itself healthy.

Brown Rice Nutrition Superiority

Aside from the apparent brown rice nutrition superiority, It’s also a better choice for diabetics and others prone to blood glucose issues. The antioxidants and slow-release energy make us question why we ever ate white rice.

Leave a Reply