Rice: Brown vs. White
Brown/white…what’s the big deal? Milling is the process that rice goes through that creates the difference between brown and white. The variety of rice may be identical at the start, but milling removes the husk from the grain and turns the brown rice white. This is why milling is often called “whitening”.
What’s the Difference?
By removing the outer layer, which is also known as the bran layer, milling alters the nutritional value of the rice. The bran layer is where most of the nutrients are stored. White rice is comprised of mostly carbohydrates, with the nutrients stripped off in the milling process.
Carbohydrates are broken down into sugar in the body. While carbohydrates are a great source of energy (4 Calories per gram), excessive carbohydrate intake leads to sugar imbalance and adult onset diabetes mellitus. Carbohydrate consuming is also addictive (hello cake and cookies!)
The chart below shows the nutritional differences between brown and white rice.
There are vast differences in the magnesium (think bone health), phosphorus (critical for cell repair and muscle contraction), potassium (heart, kidney, muscle & nerve function), but maybe most importantly fiber. There are nearly 3 more grams of fiber in each cup of brown rice. Fiber is not only more filling, but it can help glycemic control in diabetics. Fiber also aids in the prevention of gastrointenstinal diseases and heart disease. The recommended daily intake (based on a 2000 Cal diet) is 25g per day.
Now you know…the choice is YOURS!
I can see you GETTIN’ FIERCE!