In Asia, a meal isn’t a meal without rice. Be it a long-grain or short-grain, clinging or drier-textured, pleasingly aromatic or a little stinky. Some people love perfect Japanese rice while others want basmati, there is just a rice for everyone. Rice also comes in several colours like red, black, white and brown. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option.
Brown rice is a whole grain. That means it contains all parts of the grain including the fibrous bran, the nutritious germ and the carb-rich endosperm. White rice, on the other hand, has the most nutritious parts of the grain removed, leaving it with relatively few essential nutrients.
Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis. Brown rice is also rich in manganese, which helps the body synthesise fats, which are important for a healthy nervous system, as well as promote the health of reproductive system. The fibre content of brown rice keeps bowel function at its peak. It is the perfect addition to the daily diet for those seeking bowel regularity. Fibre also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes.
Brown rice is generally more nutritious than white rice. It’s higher in fibre, magnesium, and other nutrients. However, whole grains like brown rice contain phytic acid, a substance that binds with minerals like calcium, iron, and zinc and prevent absorption. In other words even brown rice contains three times more calcium and magnesium than white rice, you can’t absorb it due to the phytic acid. If you want to eat brown rice and get the maximum nutrition from it, make sure you soak the rice in water for long enough to reduce the phytic acid in it.
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