Why Is Rice Popular?
Brown rice is known globally for its flavor and nutrition profile whereas white rice is famous as a staple cum starchy grain that is used by nearly more than half of the world's population according to global logistics. Owing to the versatility of the culinary use of rice and the consistent availability of the crop, one can always depend on rice as a staple food on any day or season. Rice boasts a unique chewiness or typically tender texture, varying with the rice variety, making it an ideal ingredient to enrich daily meals while perfectly complementing a wide array of cuisines.
What Is the Nutrition Content of Rice?
The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for approximately one cup or around 0.41 pounds of short-grain white rice in the cooked form:
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Fat: 0.0009 pounds.
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Sodium: 0 pounds.
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Fiber: 0.0013 pounds.
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Sugars: 0 pounds.
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Protein: 0.0097 pounds.
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Manganese: 0.7 milligrams.
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Iron: 2.7 milligrams.
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Thiamin: 0.3 milligrams.
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Carbohydrates: 0.117 pounds.
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Calories: 242 kilocalories.
What Is the Key Difference Between Brown and White Rice?
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Cooked white rice is abundant in calories and satiating too. However, the glycemic index (GI) of white rice is slightly more at 73 when compared to the glycemic index of brown rice which stands around a value of 68.
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Also, it is important to note that short-grain rice varieties tend to have a higher glycemic index than longer or medium-grain, or brown rice varieties.
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Brown rice comprises significantly more fiber than white rice around 0.007 pounds per serving or in one cup of cooked brown rice. This makes it a favorite choice recommended by most nutritionists owing to the more loaded fiber, fewer carbohydrates, and better glycemic index compared to white rice. In addition, one can avail nearly all health benefits from this whole grain or brown rice.
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White rice further undergoes a process called pearling in which the rice bran is gently "pearled" off. This process leaves only the white kernel intact but makes it a refined and processed grain. Pearling is done for white rice to lower the cooking time and extend the shelf life of the grains.
Difference in Fiber Content:
The major difference between brown rice and white rice is that while brown rice has a nuttier flavor and is considered a whole grain, white rice is a refined grain that loses fiber during manufacturing. Therefore, this does not provide the amount of fiber as such which whole grains offer as in brown rice. White rice remains a staple food worldwide, offering valuable benefits as an excellent source of carbohydrates and multiple essential nutrients, including manganese and iron.
Difference in Health Benefits:
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Rice is a naturally gluten-free grain that makes it an easy consumable for both individuals with celiac disease and non-celiac sensitivity. Also, rice can be converted into flour, noodles or bread, or even syrups that are palate friendly and flavorful.
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Research studies have suggested that the resistant starch rice contains helps form specific fatty acids in the digestive system promoting colon health and preventing colon cancer potentially.
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A small serving of white rice yields nearly 14.9 mg (milligrams) of magnesium which can help a person reach the daily intake of 420 mg per day. Magnesium is the structural component of bones and an essential part of several enzymatic reactions is additionally involved in DNA (deoxyribonucleic acid) and protein synthesis, and nerve conduction. Hence rice is a healthy part of a daily meal.
How Should Rice Be Purchased, Stored, and Used?
Purchasing: A person should make sure that the white rice or brown rice they purchase is clean and free of insects. But most of the time, unless the package recommends rinsing or soaking, one does not need to rinse. but it is best to be on guard to protect the health from possible insects or bugs that may be infiltrated some commercial rice varieties as well. The standard ratio for cooking rice globally is two parts liquid to one part of rice, based on the consistency one needs it to be cooked to. It can vary further based on the variety and type of rice a person purchases. Therefore, always make sure to check the package label for following the exact guidelines. One cup of raw, uncooked rice would yield around three to four cups of cooked rice.
Storage: Uncooked white rice should be stored in an airtight container, preferably in a cool and dry storage place, and at temperatures of less than 70 degrees. Rice can be almost stored for up to ten years. Even brown rice can be kept in a cool, dry place and stored for up to six months this way or would last up to about one year in the freezer.
What Are the Safety Concerns Related to Rice?
Rice in any form is prone to be potentially contaminated with toxic heavy metals, such as cadmium, lead, mercury, and arsenic due to industrial and water pollution issues that are globally concerning. This is the reason why out of safety concerns for infants, children, and young adults, the FDA (Food and Drug Administration) has now limited the arsenic levels within the infant rice cereals as well so that the upper limit does not exceed.
Conclusion:
Many people prefer white rice over brown for the high-carb, yet low-fiber profile. But brown rice that is high in fiber can help prevent blood sugar spikes and is healthier with the benefits of whole grains. Both brown and white rice can be a staple healthy part of a person’s diet making it an overall balanced diet at the end of the day. The health benefits of rice primarily stem from the vitamins and minerals it contains, making it suitable for consumption in any cooked form or variety. Rice comes in numerous global variants, and regardless of the type, it retains its nutritional value. Therefore, one can enjoy the advantages of rice by incorporating different rice types into their diet.
