Rice has been a staple food globally for thousands of years and forms a substantial part of our Indian meal. We can find hundreds of rice recipes and savor their delicious taste and benefits.
There are many varieties of rice-based on colors, sizes, and shapes. White rice and brown rice are the most common variety.
The difference between white and brown rice is in their covering layers. Brown rice is whole rice as the milling process removes only the outermost layer (husk) while the other layers remain intact. The milling process for white rice removes all layers (husk, bran layer, and germ layer), leaving the starchy endosperms.
Many vitamins, dietary fibers, bran oil, and essential dietary nutrients are present in the bran and germ layers. So, white rice lacks them, and brown rice is a rich source of these nutrients.
Brown rice is richer in nutrients compared to white rice and provides numerous health benefits:
- Brown rice is a rich source of vitamins (folate and vitamin B2, B3, B5, and B6), fulfilling our body’s vitamin requirement to a great extent.
- This whole grain has a remarkable amount of manganese. Manganese is crucial for our body for many processes such as bone development, muscle contraction, functioning of the nervous system, and wound healing.
- Brown rice food has a lower glycaemic index (GI), which helps in reducing blood sugar levels.
- Brown rice is an excellent source of antioxidants (flavonoids and phenol compounds) that prevent our body from various oxidative conditions.
- Compared to white rice, brown rice is a fiber-rich whole grain that helps in weight maintenance regimen.
- Brown rice is high in fibers, lignans, and magnesium minerals, which plays a critical role in keeping our heart healthy, thus reducing the risk of heart diseases.
- This whole grain is a gluten-free food product making it a food of choice for people intolerant or allergic to gluten-rich food.
- Brown rice also contains minerals such as iron, copper, zinc, phosphorus, and selenium that have countless health benefits.
We can incorporate this versatile food into a variety of recipes. Consuming whole grains like brown rice can reduce the risk of many diseases. So, substitute white rice for brown rice and relish its rich taste and health benefits.