The difference between brown and white rice is not just in the color! A whole grain of rice has several layers. When only the outermost layer of the grain (the hull) is removed, you get Brown rice. This process is the least damaging to the nutritional value of the rice and prevents the loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and the germ layer, the result is a whiter rice (but also a rice that has lost many of the nutrients). The final stage is the 'Polishing' of the rice removes an additional layer of the grain that contains essential fats that have many health benefits. All this refinement produces the white rice that we all find in the supermarket today.
Both brown and white rice have similar amounts of calories and carbohydrates, however the main difference between the two lies in the nutritional content.
Brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium. The complete milling and polishing that converts brown rice into white rice destroys 70/90% of vitaminS B3, B1 and B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. You'll find that some rice brands are "enriched" with vitamins B1, B3, and iron, but these added nutrients are never the same as the original unprocessed version, and at least 11 other lost nutrients are not replaced in any form even with rice "enrichment." One cup of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains at best 19 mg. Brown rice helps lower your cholesterol and reduces your risk of type 2 diabetes, maintains heart health and colon health, aids in weight management, provides good antioxidant protection, gives you lots of energy and much more...Make the switch and feel the difference!
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