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Did you know that milling removes most essential nutrients from rice and that white rich is actually high in starch? For many years, we have been eating processed white rice that is nothing but brown rice from which the hull is removed and the rice is further milled and polished to remove external fibre and make it appear white in colour.
What is shocking is that milling removes almost sixty seven percent of vitamin B3, eighty percent of vitamin B1 and ninety percent of vitamin B6. In addition to removing fifty percent of manganese and phosphorous content, milling removes sixty percent of original iron content in rice and also removes dietary fibre and essential fatty acids.
What remains would only be pure starch and carbohydrates with much lesser quantities of all other essential nutrients naturally present in rice including proteins and selenium.
Originally, the outer covering husk would be removed from rice and it would be devoured. As days progressed, in an effort to make rice whiter, we started polishing and milling and removing most essential nutrients from rice. No wonder it became easier to digest white rice while we also gradually became weaker and less resistant to diseases.
Brown Rice with its outer germ layer intact has many essential nutrients that play a vital role in body functions. Here are some of the reasons why brown rice is a much healthier choice when compared to white rice.
Brown rice contains much more dietary fibre than white rice. Fibre is necessary for proper functioning of digestive system. It aids easier digestion and also allows for your intestines to function well. It is due to this reason also that it satiates hunger faster than white rice and also holds longer without causing hunger pangs. So, if you want to eat your fill and not feel hungry quickly while still eating a smaller portion, brown rice is the ideal bet.
Since it is rich in fibre and takes longer to digest, you tend to eat lesser quantities and hence brown rice is also useful in weight management. Brown Rice has lesser starch content and greater fibre content when compared with white rice and thus it is better suited for weight reduction plans.
A study conducted in South Korea showed that obese women who replaced one meal a week with Brown Rice significantly lost weight and showed an increase in good cholesterol. Other markers pertaining to weight loss such as hip size, circumference and body mass index were all indicative that brown rice was more effective as a weight loss diet.
Brown rice is rich in vitamins B1, 3 and 6. It contains almost 10 times more vitamin B6 than white rice and also contains more iron and phosphorous which are essential for proper functioning.
One cup of Brown Rice is sufficient to provide eighty percent of the daily recommended dietary intake levels of manganese. Manganese is a mineral that is essential for proper muscular activity, necessary production of sex hormones and proper functioning of the reproductive system. It is also required for the proper functioning of the nervous system.
Most of the manganese present in brown rice is present in the germ layer which is lost during milling.
Brown rice is rich in antioxidants and selenium which help prevent cancer, especially in the colon and prostrate sections. Antioxidants prevent cells from facing excessive oxidative damage.
Eating more white rice has increased risk of acquiring type II diabetes. Brown Rice helps prevent diabetes and also has anti-inflammatory properties that lend protection to the body. This is because it contains much lesser starch. Research has proven that those who consume at least two bowls of brown rice every week have eleven percent lesser chances of acquiring diabetes.
Even in terms of calorie consumption, brown rice has an edge over white rice. With growing awareness about essential fatty acids such as omega 3 acids and other minerals being present in the germ layer of grains, it might actually be a good idea to replace one meal a day with Brown Rice instead of having white rice. If you are tolerant and feel comfortable taking brown rice, it might be a healthier alternative to switch over to.
To know more about brown rice, click here.
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