Brown rice is more nutritious, but it is not much less caloric than white rice. The main advantage of brown rice with respect to refining is that it preserves its nutrient-rich bran and germ layer, where most of the micronutrients and health properties are concentrated. During the refining process, vitamins, minerals, micronutrients and fibers are eliminated.
Next to wheat, rice is one of the most consumed cereals in the world. It is the staple food of many countries in Asia, Africa and America, but its cultivation extends substantially on five continents. China, India and Indonesia are the main producers of rice.
Although there are many varieties of rice, with different size, country of origin, culinary characteristics and nutritional properties, all are grouped into the following categories: short grains, medium grains and long grains. According to the degree of processing they are classified as white, integral, fast and precooked.
Brown rice is a source of complex carbohydrates that provides us with energy to cope with the daily wear and tear of the body. This energy is released slowly and gradually, so that it keeps us sated for longer.
It is rich in starch and dietary fiber, as it is not refined and retains the pericarp or shell that covers the cereal grain. Therefore, it helps maintain stable glucose and cholesterol levels and prevents constipation.
Brown rice has a moderate protein content and low fat rate. It also gives us a series of minerals, which include phosphorus, magnesium, potassium, selenium and zinc. Its low sodium content makes it especially suitable for those with hypertension or fluid retention. In addition, it provides vitamins of group B: B1 or thiamin, niacin (B3), pyridoxine (B6) and folic acid, essential during pregnancy.
It is a nutritious cereal and easy to digest. Unlike oats, wheat, sorghum and barley, it does not contain gluten. Given its nutritional properties, it is recommended for people with sensitive stomachs as well as for celiacs and those suffering from irritable bowel syndrome.
Raw brown rice provides about 357 calories per 100 grams, slightly less than white rice.
The differences between brown rice and white rice
Brown rice has a darker color than white because it is not subjected to a refining process, but it keeps the germ intact with the layer that surrounds the grain. Therefore, it has a higher nutritional value than white or refined rice.
Rice loses much of its nutritional contribution with processing, since minerals, fibers, vitamins and micronutrients are removed. In the outer layer of the grain concentrates the greater amount of fiber, for that reason, in this sense, the brown rice leaves winning before the white rice.
In addition to dietary fiber, brown rice provides more micronutrients. The other big difference between brown rice and refined rice is in the content of minerals and vitamins of both. White rice contains less than half the magnesium, phosphorus and vitamins of the B complex than the whole.
Does rice fatter whiter than integral rice? White rice is not much more calories than whole grain, because, as mentioned above, it provides a similar amount of calories, around 360.
In short, the main advantage of brown rice is its high content of micronutrients that make it advisable to improve intestinal transit, eliminate liquids and contribute to weight loss. It has a different flavor of white rice, similar to walnut, and a firm and crunchy texture. It also needs slower and longer cooking than refined rice.
Recipes with brown rice
Brown rice lends itself to many culinary preparations. It combines extraordinarily with vegetables and vegetables, but it can also be used for the preparation of creams or cakes.
In addition to soup, paella, risotto, rice pudding or fried rice, there are many other simple recipes that can replace white rice to the full version. Here are some examples: rice with strawberries and yogurt, rice salad, tomatoes stuffed with rice, sweet rice sausages ...
No excuses to taste frequently a rich and tasty dish of brown rice, to take advantage of its innumerable properties for health. Your body will appreciate!