Brown rice or White Rice?

[wak_wak]

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white rice

[BayouPinoy]

From the perspective of nutrition, brown rice does appear to offer more health benefits than its "white" counterpart, not only from the perspective of fiber content, but other nutrients as well (see comparison below, from http://www.drlam.com/opinion/brown_r...white_rice.cfm). If viewed purely from a nutritional standpoint, the choice is a no-brainer. In our household, we frequently mix white rice with red and brown rice, cooked in a regular rice cooker. Ones does have to adjust the water: rice ratio because from our experience, we always ended up with a little "watery" rice. Brown rice takes a little longer to cook (and tastes "nuttier"), probably because of the presence of a thicker hush on the "colored" grains. However, I bet very few out there "grew up" on anything other than white rice, except a few who grew up on corn (taga Cebu bitaw ta...). Thus, there is a little "cultural thing" at play here...

Brown Rice (one cup) White Rice (one cup)
Calories 232 223
Protein 4.88 g 4.10 g
Carbohydrate 49.7 g 49.6 g
Fat 1.17 g 0.205 g
Dietary Fiber 3.32 g 0.74 g
Thiamin (B1) 0.176 g 0.223 g
Riboflavin (B2) 0.039 mg 0.021 mg
Niacin (B3) 2.730 mg 2.050 mg
Vitamin B6 0.294 mg 0.103 mg
Folacin 10 mcg 4.1 mcg
Vitamin E 1.4 mg 0.462 mg
Magnesium 72.2 mg 22.6 mg
Phosphorus 142 mg 57.4 mg
Potassium 137 mg 57.4 mg
Selenium 26 mg 19 mg
Zinc 1.05 mg 0.841 mg

[wormwood]

so brown rice is simply 'tipasi' diba?

[BayouPinoy]

Not exactly, "tipasi," but after the husk is removed (tipasi includes the husk and bran). More technical stuff:

Brown Rice. After the husk is removed the remaining product is called brown rice. Brown rice is more nutritious than white rice, but very little rice is consumed in the brown form. Brown rice contains a bran layer that is about 12% of the brown kernel by weight. The protein in white rice is much more nutritious than most cereal grains but has a low level of the essential amino acid, lysine. The protein level in bran layer of brown rice is higher and has more lysine. The protein in brown rice has one of the most complete essential amino acid profiles of any vegetable crop. (No vegetables alone are complete.) The rice bran layer of brown rice also contains digestible fiber as well as minerals and vitamins not found in milled rice. It was learned that incidences of beriberi were dramatically reduced when diets where switched from white milled rice to brown rice or even parboiled rice which contained more thiamin. The oil content of the rice bran contains several vitamin E components and valuable nutrients. Because minerals and vitamins are lost when the bran is removed, years ago many states passed laws requiring white rice to be fortified with vitamins and minerals. Despite its nutritional value, consumption of brown rice is low because it takes almost one hour to cook and many people do not care for the taste and texture. Unfortunately, once the husk is removed from rice, the bran layer starts going rancid and this contributes to the bitter taste of brown rice.


Milled Rice. Milled Rice has had the hulls and bran removed. It is also called white rice or polished rice. Most milled rice sold into the domestic market has been milled very hard and has had the broken content removed to below 4%. Less expensive rice sold to export markets may be milled to a lessor degree and may have higher percentages of broken kernels. State laws require that milled rice sold to U.S. consumers be enriched with vitamins to make its nutritional value similar to brown rice. For this reason, cooking directions mention that the rice should not be washed. (The enrichment is usually a powder and is easily removed with water.) Most ethnic consumers who eat a lot of rice wash the rice to improve taste and texture. Much of the Japonica rice packaged in California is not enriched and is labeled as coated with glucose (allowed by law) for these consumers who do not like the taste of enrichment and who were going to wash it away anyway.

[wormwood]

ic, thanks bayoupinoy

[piaosigua]

white rice. kana ganador kay humot.

[reibac]

dili tanan lami ug humot maayo sa lawas.

kasagaran sa mga tawo nga hilig ug white rice mas dagko ug waist line kaysa sa naggamit ug brown rice.

tan-awa ang post ni BayouPinoy sa taas!!!

[rivers]

mas ganahan pa ko ug mais kaysa kan-on...

[wak_wak]

From the perspective of nutrition, brown rice does appear to offer more health benefits than its "white" counterpart, not only from the perspective of fiber content, but other nutrients as well (see comparison below, from http://www.drlam.com/opinion/brown_r...white_rice.cfm). If viewed purely from a nutritional standpoint, the choice is a no-brainer. In our household, we frequently mix white rice with red and brown rice, cooked in a regular rice cooker. Ones does have to adjust the water: rice ratio because from our experience, we always ended up with a little "watery" rice. Brown rice takes a little longer to cook (and tastes "nuttier"), probably because of the presence of a thicker hush on the "colored" grains. However, I bet very few out there "grew up" on anything other than white rice, except a few who grew up on corn (taga Cebu bitaw ta...). Thus, there is a little "cultural thing" at play here...

Brown Rice (one cup) White Rice (one cup)
Calories 232 223
Protein 4.88 g 4.10 g
Carbohydrate 49.7 g 49.6 g
Fat 1.17 g 0.205 g
Dietary Fiber 3.32 g 0.74 g
Thiamin (B1) 0.176 g 0.223 g
Riboflavin (B2) 0.039 mg 0.021 mg
Niacin (B3) 2.730 mg 2.050 mg
Vitamin B6 0.294 mg 0.103 mg
Folacin 10 mcg 4.1 mcg
Vitamin E 1.4 mg 0.462 mg
Magnesium 72.2 mg 22.6 mg
Phosphorus 142 mg 57.4 mg
Potassium 137 mg 57.4 mg
Selenium 26 mg 19 mg
Zinc 1.05 mg 0.841 mg

thanx sa info

[candygirl]

brown rice kay mas humot and nutritious..