What is the Nutritional Value of Rice ?
White Rice is usually considered to have a significantly reduced nutritional value, because the process of polishing the rice removes most of its nutrients and fatty acids. Even when white rice is enriched with vitamins B 1 & B 3 & iron , it still has lost much of its nutritional value.
Brown Rice and White Rice contain about 170 calories per serving of 0.25 cups ( 0.06 liters ) , the nutritional value of rice of each type can be significantly different. Brown Rice is generally considered a good dietary source of vitamins B1 , B6 and B3 , as well as phosphorous , manganese , dietary fiber , iron and essential fatty acids. Brown Rice is also considered a good source of tryptophan , selenium and magnesium. The nutritional value of rice that has not been polished during processing makes it a good source of fatty acids , dietary fiber and complete protein.
What is Brown Rice?
Brown rice ( or "hulled rice") is un-milled or partly milled rice , a kind of whole , natural grain . It has a mild nutty flavor , is chewier and more nutritious than white rice , and becomes rancid much more quickly. Any rice , including long-grain, short-grain , or sticky rice , may be eaten as brown rice. In much of Asia , brown rice is associated with poverty and wartime shortages , and in the past was rarely eaten except by the sick , the elderly and as a cure for constipation. This traditionally denigrated kind of rice is now more expensive than common white rice , partly due to its relatively low supply and difficulty of storage and transport.
Nutritional Value of Brown Rice
Comparison between Brown rice & White rice
Brown rice and White rice have similar amounts of calories, carbohydrates,and protein. The main differences between the two forms of rice lie in processing and nutritional content. When only the outermost layer of a grain of rice ( the husk ) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk ( the bran & the germ ) are removed, leaving mostly the starchy endosperm. Several vitamins & dietary minerals are lost in this removal and the subsequent polishing process.
1) A part of these missing nutrients , such as Vitamin B1, Vitamin B3 ,and Iron are sometimes added back into the white rice making it "enriched", as food supplier in the US are required by the FDA.
2) One mineral not added back into white rice is Magnesium. One cup ( 195 grams ) of cooked long grain brown rice contains 84 mg of Magnesium while one cup of white rice contains 19 mg.
3) When the bran layer is removed to make white rice , the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol.
4) Among other key sources of nutrition lost are small amounts of fatty acids and fiber.
5) In addition to having greater nutrition value , brown rice is also said to be less constipating than white rice.
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