Last week I wrote about the mystery of enriched flour, which on the surface appears healthy but in reality not as good as whole grain. In response, a reader wondered:
What about rice? Why is white rice called not so healthy compared to brown rice…is it because the first one is polished and the latter one is not?
We don’t normally eat brown rice because we prefer basmati rice. In fact, we eat it almost every day at dinner. It tastes great and has a low glycemic index. So, I decided to research this question to confirm if brown rice is nutritionally superior to white rice.
The short answer is YES!
Just like the process of milling wheat removes the bran and the nutrient-rich germ to leave behind carbohydrate-rich endosperm, milling rice does the same to produce white rice. During my research, I found a great website called the Cereal Knowledge Bank from the International Rice Research Institute (IRRI), which is a Philippines-based non-profit agricultural research organization. Here is a link to a great summary of modern rice milling.
After pre-cleaning the rice paddy, the husk is removed. What you get at this stage is brown rice; this is the whole grain. Which means that it contains the bran, the endosperm and the germ. Polishing removes the bran layer from the brown rice. The amount of bran removed is called the milling degree and it is usually in the range of 8 – 12%. The higher the degree of milling, the higher is the amount of vitamin and oil-rich layers removed. Finally, whole kernels are separated from large and small broken kernels and polished further to add luster.
Here is a comparison of nutrients in brown rice and white rice on a 100g cooked basis. White rice is of un-enriched variety. Source: USDA Nutrient Database.
Red is “bad”, yellow is “about the same” and green is “better” compared to brown rice.
Overall, white rice contains a much lower amount of dietary fiber, proteins, vitamins and minerals.
Brown rice is definitely better from a nutritional value point of view. The problem is that the oils from the bran layer can oxidize and turn the rice rancid in as few as 6 months. Brown rice therefore comes with an expiration date! Also, it takes longer to cook, the taste is chewy and it does not come out as fluffy as white rice.
Does it mean you should stop eating white rice and switch completely to brown rice? Definitely not! If you are eating a lot of high glycemic index white rice (jasmine rice for example), it will be better to consider switching to brown rice at least a few times. And if you simply can’t give up white rice, try white basmati rice!
Photo source: Photoxpress
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