BROWN RICE VS WHITE RICE: THE TRUTH

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The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes thealeurone layerof the grain–a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. Even after enrichment,the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice “enrichment.”(According tohttp://www.whfoods.com/genpage.php?tname=foodspice&dbid=128)

Rich in Selenium :

Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce theirapoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells. Selenium is also a co-factor of many enzymes like glutathione peroxidase which helps in cancer prevention. One of the body’s most powerful antioxidant enzymes,glutathione peroxidaseis used in the liver to detoxify a wide range of potentially harmful molecules. When levels ofglutathione peroxidaseare too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. Selenium also works with vitamin E and other antioxidants to keep heart diseases at bay, reduce the pains of arthritis and decreases symptoms of asthma.

High in Manganese:

One cup of brown rice provides 80% of our daily manganese requirements.Manganese is a critical component in the production of energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme calledsuperoxide dismutase.Superoxide dismutase(SOD) is found inside the body’smitochondria(the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.

Lignans Protect against Heart Disease:

One type of phytonutrient especially abundant in whole grains including brown rice are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some.

Rich in Naturally-Occurring Oils:

Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels. These healthful fats are mostly contained in. The aleorone layer which is removed during polishing to prevent oxidative damage which could affect the shelf life of the notoriously popular white rice,

Promotes Weight Loss:

The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. First we were told, “Don’t eat fat, and you’ll stay trim.” After following this advice only to see obesity expand to never before seen proportions, we’re told by the food gurus, “Eating fat is fine. Shun carbohydrates to stay slim.” In my pinion, neither piece of dietary advice is comprehensive, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.

The latest research is clearly supporting this vital distinction. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

High in Fiber:

Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall.

A Slow-Release Sugar:

Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold. These benefits are mostly attributable to its high content of dietary fiber whicch binds it’s sugars and allows it to be released slowly and gradually into the blood stream, in quantities that the body can use little at a time, making the subject feel fuller for longer, preventing hyperglycemia and delaying hypoglycemia.

Complementary Feeding:

Brown rice cereal or brown rice itself is the perfect complementary food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles. Secondly because of its nutrient density and bran, it tastes much less bland and makes virtually a complete meal for the infant.

Candida Yeast Infections:

Brown rice is the perfect adjunct forcandida yeast infection treatmentsgiven that high glycemic and otherwise sugary/starchy foods are prohibited during most candida treatment protocols. The natural digestibility of brown rice coupled with the high fiber content can help sensitive digestive systems heal from an overgrowth of candida organisms.

Finally, brown rice is simply delicious and a fantastic staple for both vegetarian and vegan diets. Brown rice can be used as a white rice alternative in most vegetarian recipes and provides a full, rich and somewhat nutty flavor. Brown rice flour can be used for vegetarian pancakes, breads and other baked goods. All in all, brown rice is clearly the healthy choice. We dietitians advocate a FULL indulgence where available. Its colour which is often a deterrent, in full light of its healthfulness and adequacy, is now a testimony to its beauty and complete nature.

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