White rice only has a fraction of the nutritional value of brown rice. In third world countries they do not eat brown rice but white rice. Some people think this is crazy because it takes a lot more work to whiten rice, which also makes it less nutritious. It is therefore strange that brown rice is more expensive than the more laborious white rice. Just because it is eaten en masse, the economic law of scarcity creates a situation in which brown rice is more expensive. NB! This article is written from the personal view of the author and may contain information that is not scientifically substantiated and/or in line with the general view.

Contents:

• Why do people peel the rice?
• Brown rice versus white rice
• Brown rice and obesity
• Brown rice nutritional value
• Manganese, good for the nervous system
• Good against cancer
• Phytonutrients good against cancer
• Good for the heart
• Eating tips for brown rice

Why do people peel the rice?

Unfortunately, brown rice appears to have a shorter shelf life than white rice under tropical conditions. That is why people around the equator choose to peel, grind and polish the rice grains. Peeled white rice can keep for several years. It matters less to rice eaters in the Netherlands. It is not constantly around 30 degrees here and that has the advantage that food can be stored for longer.

Brown rice versus white rice

Brown rice is a very healthy natural product. Brown rice contains 67% more vitamin B3 than white rice, 80% more B1, 90% more B6, 50% more manganese and phosphorus and 60% more iron. The white rice grain contains almost no fiber, which is so important for a good digestive process. White rice also contains 0% essential fatty acids.

Brown rice and obesity

A scientific study involving 74,000 women between the ages of 38 and 63 found that women who ate whole grains instead of white refined products weighed less. Because the fibers digest food optimally, no fat layer is created. Eating brown rice keeps your figure slim.

Brown rice nutritional value

Brown rice contains vitamins and especially minerals. The Recommended Daily Allowance (RDA) of vitamins B1, B3 and B6 is around 13% per 195 grams, one portion. Brown rice is rich in manganese (88% DV), magnesium (21% DV), copper (10%), phosphorus (16% DV), zinc (8% DV) and selenium (27% DV). It also contains the amino acid tryptophan.

Manganese, good for the nervous system

The high amount of manganese in brown rice acts as a strong antioxidant. There is more manganese in the whole grain of rice than in white rice. Important fatty acids are converted with manganese into cholesterol, which is good for the nervous system and the production of sex hormones. Manganese is responsible for Superoxide Dismutase (SOD), which is a process in the body’s cells. It regulates the oxide processes in mitochondria, energy factories that are present in almost every body cell. It therefore provides better protection against free radicals entering the cell.

Good against cancer

The risk of developing colon cancer increases when the wrong food is eaten. Diets containing fiber work well to prevent colon cancer, according to many scientific studies. In addition to fiber, brown rice also contains the mineral selenium, which plays a role in hormone metabolism, the immune system and antioxidant activity in the body. Science has shown several times in studies that there is a strong correlation between eating selenium-containing foods and cancer, especially colon cancer. A diet high in selenium leads to a significantly lower risk of cancer. Brown rice can help with this as a portion of rice accounts for 27% of the RDA.

Phytonutrients good against cancer

Dr. Liu has conducted research into the ‘bound’ phenols. Phenols are phytonutrients in plant foods that can be ‘free’ in a grain, fruit or vegetable. Until recently, these were only investigated and the bound phenols were not included. In brown rice, 99% of the phenols consist of bound phenols. Until recently, these were structurally excluded from science. But now that attention has been paid to this, Dr. Liu comes to the conclusion that the anti-cancer effectiveness of brown rice is not so much just about the fibers, but also about these phenols.Yellow curry rice / Source: Leon Brooks, Wikimedia Commons (Public domain)This rice in the photo is yellow from the curry it was cooked with. Saffron and turmeric or turmeric make it an even more beautiful yellow; curry has more flavor than the other two spices. 

Good for the heart

Eating the whole grain of rice also leads to heart health benefits. A Danish study of 850 postmenopausal women found that the blood of women who ate whole grains instead of white refined products contained more lignans. Lignans have a protective effect when it comes to cardiovascular disease. The effect was even greater if seeds, nuts and lots of green leafy vegetables were also eaten. As a result, a significantly reduced risk of breast cancer was observed, as well as cancers related to the hormone balance.

Eating tips for brown rice

You can cook some legumes while cooking brown rice. More and more people cook their rice with a third of lentils or peas. That’s a smart way to provide food with iron, protein and other important phytonutrients. Brown rice can also be mixed with grated coconut. Add the coconut in the last 2 minutes of cooking time. You can also make brown rice yellow with saffron, but it is also fun, tasty and healthy to make it yellow with turmeric or curry. Curry rice is a delicious dish that is widely eaten in India. You can use brown rice as a base for a salad by mixing it with nuts, seeds and raw edible vegetables. When you add cheese to this rice salad you have a meal salad.

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