Rice is one of the most important foods in the world as it supplies necessary calories and nutrients for survival. Rice varieties range from short grain to long grain. Brown rice is considered a whole grain because its outer layer contains important nutrients, such as bran and germ, in addition to beneficial vitamins and minerals. White rice goes through a milling process that removes the bran, germ and most nutrients. In the US, the brown (whole) variety includes jasmine, Bhutanese red rice and forbidden rice. The white variety includes arborio, basmati and sweet rice.
Brown Rice
Aside from acquiring vitamins B1, B3, B6, minerals, including manganese, selenium and magnesium, iron, phosphorus, and essential fatty acids, you'll benefit from eating brown rice due to its whole grain and high fiber content. According to a study in the American Journal of Clinical Nutrition, women who consume brown rice weigh consistently less than those who don't and are less likely to gain weight. Diets high in rice often include brown rice due to its high fiber content, which can cause a sensation of fullness.
The Rice Diet
The Rice Diet has been used to treat people with heart disease, hypertension, diabetes and obesity. While this diet is based on rice as the staple food, in addition to eating various kinds of rice, you can also consume fruits, vegetables, different grains, fish and legumes and vitamin and iron supplements. Restrict your salt intake and consume 5 g of fat or less per day, according to everydiet.org.
Nutritional Value of Rice
By eating rice (excluding white rice), you get high carbohydrates, consisting of 85 percent energy, 8 percent protein and 7 percent fat. The protein content of rice is higher than whole wheat or corn. You'll find fat content in brown rice, but it is mostly polyunsaturated, making this a healthy type of fat. Note that while white rice is also low in fat, it contains an insignificant amount of fiber and no vitamin B1 (thiamine), according to faqs.org. A better choice is to eat brown rice, which contains both and helps keep your weight stable.
Tags: brown rice, bran germ, fiber content, high fiber, high fiber content
