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Rice has been a staple food of the human daily dietary needs for more than thousands of years. Rice is an important food for more than 100 cultures, and more than 40,000 varieties are grown across the globe. Among the different varieties of rice, the two most discussed types are basmati rice and non-basmati rice which further can be divided into white rice, brown rice, and parboiled rice among the others.
Being the staple food for millions of people across the globe, rice and the rice producers also ensure that rice must not only cater to the taste and need of people but also help them gain the required nutrients. Widely consumed white rice contains nutritional gaps mainly due to the milling process, whereas brown rice contains relatively higher amounts of dietary fibre, adequate amount of proteins, and other micronutrients. Let us explore more about the nutritional facts, advantages, brown rice price, and other details about the unpolished rice.
Health Benefits of Brown Rice
Brown Rice has several health benefits as the bran and germ, the two outer layers of brown rice are not removed as it is done in white rice. The bran and germ contain most of the minerals and vitamins which makes it a healthier choice.
Brown Rice Calories in Comparison to White Rice
When experts discuss about brown rice vs white rice & which is a preferrable option they often suggest brown rice more safe than white rice. Unpolished rice helps in weight management as the rice contains more amount of dietary fiber than the polished rice. Higher-fiber foods cause you to feel fuller for longer period which helps in weight management.
If you consume one-half cup of this rice variety, your brown rice calories count will be approximately 109 grams.
Lesser-Known facts related to Brown Rice Nutrition Content
Brown rice usually more nutritional content than the white rice, rice exporters often prefer exporting brown rice as it has gradually gained an important place in international markets and has a potential to help rice exporters earn higher profit margins. Further brown rice protein content is also appreciable in comparison to other rice varieties. When talked about the nutritional facts of brown rice, per 100g of cooked brown rice normally contains:
| Nutrient | Amount per 100g (cooked) |
|---|---|
| Calories | 122 |
| Fat | 2.8g |
| Carbohydrates | 74g |
| Fiber | 4.9g |
| Protein | 6.9g |
| Magnesium | 36.0mg (9% DV) |
| Manganese | 884.4 μg (38% DV) |
| Phosphorus | 96.4 mg (8% DV) |
| Potassium | 77.5 mg (2% DV) |
Lower Risk of Diabetes
When compared to other rice variety, brown rice GI (Glycemic Index) is usually low that translates to the fact that consuming brown basmati rice doesn’t lead to sudden sugar spike. Hence, by replacing white rice with brown rice can help you reduce the risk of getting prone to diabetes.
Incorporating Brown Rice Weight Loss Diets in a Delicious Way
Brown rice is a good source for weight loss however it can be quite tricky to find out the delicious and nutritious ways to incorporate brown rice for weight management. Find out some of the delicious brown rice recipes: Brown Rice Salad, Brown Rice Sushi Rolls, Brown Rice Pancakes, Pudding using Brown Rice, and Brown Rice Soup.
Brown Rice and Weight Loss
Basmati rice is one of the most sought-after rice varieties, which is cherished in both national and international markets, health-conscious people often search for health benefits of basmati rice that can help them add one more reason to incorporate basmati rice in their diet. Brown basmati rice and its associated benefit that help them in weight management is one of the cherished reasons that help people prefer brown basmati rice over white basmati rice.
- Brown Rice Promotes the Sense of Fullness
- Good Source of Balanced Nutrition
- Aids in Calorie Control
- Gluten-Free
- Aids in Digestion
Brown Rice Price
Brown Rice Price is comparatively higher than white rice. Given the higher nutritional value of brown rice its storage, production, and transport usually take more effort and resources. Rice Exporters in India prefer this variety of rice as exporting this rice helps them get higher profit margins.
Disadvantages of Eating Brown Rice
Though, consuming brown rice is considered healthier and preferable it’s not always “Sunshine and rainbows”. Brown Rice do come with several disadvantages also, before adding brown rice in your meal you must know about the possible side effects of this rice variety.
- Contains Arsenic Brown Rice contains higher amount of arsenic, which is comparatively higher than white rice. Long-term consumption of arsenic may increase the risk of chronic diseases that may include heart disease, type 2 diabetes, and cancer.
- It may cause bloating or gas that may occur due to high content of fiber
- Consuming this rice daily can also lead to irritation which can cause digestive tract for some individuals.
Conclusion
Brown rice is a nutrient-rich whole grain that is gluten free and helps in managing weight and supports better health of heart. Though both white and brown rice can be a part of healthy diet- it’s often advised to prefer brown rice over white rice. However, it is even better to consult your doctor for better suggestion. This rice has a delicious flavour and chewy texture as well. It comes in short, medium, and long-grain varieties.
Frequently Asked Questions
There are more than 40,000 varieties of rice, however Oryza sativa (Asian rice) and Oryza glaberrima (African rice) are two major species of cultivated rice.
Though both rice and paddy are often used interchangeably, but the actual meaning of both terms differ. Rice is the processed form of the edible grain, which is ready for consumption, whereas paddy is the unprocessed form of rice, that still has its outer husk.
Some of the basic steps in paddy cultivation involves:
- Preparing the Land
- Selection of Seed
- Seedlings are typically grown
- After growing seeds, they are transplanted to the prepared field
- Field Maintenance
- Harvesting
