Rice is the basis of nutrition for every person actively practicing sport.
In most cases, this is a white variety. On the other hand, it can often be observed that other species – including brown rice – differ in price from it. Is the higher cost associated with better quality and richer composition? We will try to answer these and other questions in the following article.
A few words about composition and nutritional values
Grains of brown rice is characterized by elongated shape and the said brown color due to the removal of the outermost, inedible chaff. The given variety is a source of a large number of vitamins. It includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, B6, folates, and vitamin E and K. Absent compounds include vitamins A, B12, C, D, as well as carotene and lycopene.
Brown rice is also a mine of macro- and microelements. Among the former, calcium, magnesium, phosphorus and potassium are mentioned. On the other hand, the second group includes zinc, manganese, copper, selenium, and iron.
Nutritional and energy values in a portion of boiled rice
– 2.58 g protein;
– 22.96 g carbohydrates;
– fats 0.9 g;
– 1.8 g fiber;
– water 73.09 g;
– sucrose 0.35 g.
The total energy value of 111 kcal.
In addition, brown rice subjected to thermal treatment is deprived of fructose, glucose, galactose, lactose, cholesterol, and caffeine.
Brown and white rice – what to choose?
Comparing the brown variety with popular white rice, we will discover interesting results. The rice species we are discussing are characterized by a higher fiber content (349%), magnesium (219%), vitamin E (203%), vitamin B6 (185%) and protein (19%). The main source of its rich composition is the outer shell of grains called the silver shell.
Among the differences should also mention the low glycemic index. When combining these two products, the discrepancy between them is 15. This feature influenced its use in the treatment of diabetes and as a natural means regulating the level of sugar in the blood. The previously mentioned capsule had fat that reduces cholesterol in the blood, and also increased the time of feeling full.
The remaining differences between brown and white rice also include longer cooking times, shorter shelf life, as well as other taste values and price.
Diversified composition of brown rice, containing higher amounts of fiber, vitamins, and minerals, preventing diabetes and hypercholesterolemia – clearly emphasizes its pro-health properties. If you are not offended by longer cooking time, higher price and different taste sensations, we encourage you to include this product in your diet.