White Rice
White rice is the same plant as brown rice, but white rice is actually only the inner part of the rice grain. A milling process removes the indigestible outer hull and the bran, leaving only the starchy white endosperm. Because the milling process removes vitamins from the rice, in the U.S. most white rice has B vitamins added back into it. The glycemic index of white is 44 for converted rice, 56 for long-grain white rice and 72 for short-grain white rice.
Brown Rice
Brown rice is less processed than white rice. The rice grains have the outer hull removed, but the underlying bran and germ layers are left on the grain. The bran layers are what make the rice brown. Brown rice is more nutritious than white rice because the bran contains vitamins, minerals and oils. It also has more fibre than white rice. Brown rice is sometimes called whole-grain rice. The glycemic index of brown rice is 55, putting it about equivalent to long-grain white rice. However, brown rice is a better food than white rice because of the additional fibre and nutrients it contains. Since a larger amount of fibre contributes to fullness, you may eat less and thus have a lower glycemic load from brown rice.
http://www.livestrong.com/article/280...
Brown rice is full of phytates and lectins, which bind to vitamins and minerals and prevent them from being absorbed.
http://ancestral-nutrition.com/why-wh...
1. Rich in Selenium Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.
2. High in Manganese One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.
3. Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.
http://www.vegkitchen.com/tips/10-rea...
As a low-fat vegan, I don't think it really matters whether you eat a white or brown rice. What's important is that you are getting in a good variety of fruits, vegetables, and starches.
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White Rice vs. Brown Rice / which is healthier? |
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| People & Blogs | Upload TimePublished on 18 Oct 2014 |
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