- Brown rice - nutritional values
- Brown rice - he alth benefits
- Brown rice - can be harmful
- Brown rice - use in the kitchen
Brown rice has numerous properties and nutritional values. Brown rice has antioxidant, anti-diabetic, anti-cancer, neuroprotective and cholesterol-lowering properties. In many respects it is considered he althier than white and it is commonly believed that it is equated with a balanced diet. Check the he alth effects of brown rice.
Brown riceis a whole grain consisting of all the elements - husk, germ and endosperm. It is not a variety of rice like Basmati or jasmine, but simply a term for a whole grain of rice of any variety.
Brown rice is not hulled and polished. It differs from white rice not only in color, but above all in the presence of husk, which is responsible for its properties. Brown rice is less processed, harder, slower to cook, needs to be chewed longer and is digested more slowly.
Compared to white rice, it contains more protein, fat, fiber, minerals, vitamins and bioactive phytochemicals.
It also has a lower glycemic index (IG=50). Brown rice is a naturally gluten-free grain. This allows for its wide use in products dedicated to people with celiac disease, gluten allergy and gluten intolerance.
Brown rice - nutritional values
How many calories does brown rice have?100 g of brown rice provides 363-385 kcal. For comparison - 100 g of white rice provides 349-373 kcal.
Brown rice is primarily a source of starchy carbohydrates. It also provides protein, fat, B vitamins, minerals and fiber. It is much richer in terms of nutrition than white rice.
Nutrient content of rice (per 100 g)
| Nutrient | brown rice | White rice |
| Protein | 7.1 - 8.3 g | 6.3 - 7.1 g |
| Fat | 1.6 - 2.8 g | 0.3 - 0.5 g |
| Digested carbohydrates | 73 - 76 g | 77 - 78 g |
| fiber | 0.6 - 1.0 g | 0.2 - 0.5 g |
| Ash | 1.0 - 1.5 g | 0.3 - 0.8 g |
| Tiamina | 0.29 - 0.61 mg | 0.02 - 0.11 mg |
| Riboflavin | 0.04 - 0.14 mg | 0.02 - 0.06 mg |
| Niacin | 3,5- 5.3 mg | 1.3 - 2.4 mg |
| Vitamin E | 0.90 - 2.50 mg | 0.075 - 0.30 mg |
| Nicotinic acid | 4.4 - 6.2 mg | 0.8 - 2.6 mg |
| Pantothenic acid | 0.66 - 1.86 mg | 0.34 - 0.77 mg |
| Calcium | 10 - 50 mg | 10 - 30 mg |
| Sodium | 3.1 - 17.6 mg | 2.2 - 8.5 mg |
| Potassium | 120 - 340 mg | 14 - 120 mg |
| Iron | 0.7 - 5.4 mg | 0.2 - 2.7 mg |
| Manganese | 1.3 - 4.2 mg | 1.0 - 3.3 mg |
| Zinc | 1.5 - 2.2 mg | 0.3 - 2.1 mg |
| Phosphorus | 0.17 - 0.43 mg | 0.08 - 0.15 mg |
The basic ingredient of brown rice is starch carbohydrate. The second essential element is protein. Protein is largely found in the outer layers of the grain, which is why brown rice contains more than white rice.
Rice is a gluten-free grain. Rice protein is hypoallergenic and easier to digest compared to proteins in other grains. For this reason, it is often used in baby products and sports nutrition.
The amino acid profile of brown rice is very good, comparable to soy and whey protein. The deficient amino acid essential in brown rice is tryptophan. Brown rice is a good source of unsaturated fatty acids, mainly oleic.
Brown rice provides much more he alth-promoting fiber than white rice, thanks to which, among others, regulates the rhythm of bowel movements. Similarly with minerals and vitamins. In brown rice you can find phosphorus, potassium, magnesium, calcium, manganese, zinc and iron, B vitamins, and also vitamin E.
In brown rice there are bioactive compounds responsible for its he alth-promoting properties - phenolic substances, gamma-oryzanol and GABA. The total phenolic content of brown rice is between 72.45 and 120.13 mg of gallic acid equivalent per 100 g.
The total content of flavonoids expressed in catechin equivalents ranges from 75.90 to 112.03 mg / 100 g. The most abundant phenolic acid in brown rice is trans-ferulic acid. Brown rice contains significant amounts of alpha-tocopherol and gamma-tocotrienol (precursors to vitamin E).
Brown rice - he alth benefits
Brown rice has antioxidant properties, as demonstrated by numerous in vivo studies and animal models. Studies in rats with type II diabetes confirmed that the consumption of brown rice raises the leveltotal antioxidants in the body, while white rice does not have this effect.
In addition, sprouted brown rice has a protective effect on liver enzymes and blood creatinine. The mechanism of the antioxidant activity of brown rice is probably related to the regulation of the expression of the superoxide dismutase gene.
Another study on rabbits with hypercholesterolaemia showed that supplementing the diet with brown rice sprouts increases the activity of antioxidant enzymes and vitamin E in the body and reduces lipid peroxidation. Brown rice also improves the functioning of the immune system.
Brown rice has antidiabetic potential, as demonstrated by in vivo and in vitro studies. Its addition to a meal prevents a rapid increase in blood glucose levels after eating compared to meals containing white rice. The insulin response is also lower after eating brown rice.
Brown rice products are recommended in the prevention of obesity and type II diabetes, as well as hypertriglyceridemia. Their consumption helps to lower the level of cholesterol in the blood. Research has also shown that the stomach empties more slowly after eating brown rice compared to white rice.
This is conducive to eating smaller portions and weight control. Numerous studies show that a diet high in whole grains (compared to a diet high in processed grains) helps you lose weight and help you maintain a he althy weight.
Studies in rats have shown that brown rice has anti-inflammatory and anti-cancer potential, particularly in relation to colon cancers.
The he alth-promoting effect of brown rice is due to the combination of the following substances: fiber, vitamins, minerals, GABA, gamma-oryzanol, phytosterols, polyphenols, tocotrienols and alpha-tocopherol.
It is worth noting that germinated brown rice has a stronger he alth-promoting effect than non-sprouted brown rice.
Brown rice - can be harmful
1. arsenic content
Arsenic is a heavy metal that is found in soil, water and rock. It occurs in the form of organic and inorganic compounds. Inorganic arsenic is considered to be toxic.
Its consumption in high doses is fatal, and long-term arsenic exposure has been linked to diseases - high blood pressure, diabetes, and respiratory problems. At a young age, arsenic can cause neurological changes and some cancers.
Rice is a grain that accumulates arsenic very easily - 10 times more than other grains. This is mainly due to the method of cultivation, namely the fact that rice is found all the timein the water. Roots easily accumulate arsenic from soil and irrigation water.
The arsenic content of rice differs significantly from the region where it is grown, due to the varied presence of this metal in the soil. According to FDA reports, the arsenic content in brown rice is high, averaging 154 ppb.
Brown rice is richer in arsenic than white rice because the metal accumulates mainly in the husk that white rice lacks.
The harmful effects of arsenic in rice are mainly infants and young children, to whom their parents give large amounts of rice preparations. People who eat brown rice more than 4 times a week should replace it with other whole grains.
The amount of arsenic in brown rice can be reduced by 50% by appropriate preparation:
- thorough rinsing
- cooking in plenty of water (5-6 cups of water for 1 cup of rice)
- pouring off excess water
- followed by rinsing again
2. presence of phytic acid
Phytic acid is found mainly in grains, nuts, and legumes. It acts as a storehouse of phosphorus necessary for plant growth. Phytic acid is present mainly in the outer layers of cereal grains, so untreated brown rice contains much more of it than white rice.
The dry matter content of white rice is 0.14% to 0.6%, while brown rice is 0.84% to 0.99%. Phytic acid is an anti-nutrient that binds and blocks the absorption of minerals such as iron, calcium, zinc and magnesium.
Long-term brown rice diet can lead to a shortage of these substances. Frequent consumption of brown rice should be avoided by people with diagnosed deficiencies of certain minerals.
Soaking brown rice in water at 45 degrees C for 48 hours removes even 91% of phytic acid, but at the same time causes over 50% loss of protein, iron and zinc.
Brown rice - use in the kitchen
Brown rice takes longer to cook than white rice. Many people complain that brown rice is hard and rubbery despite cooking for a long time. To avoid this, I encourage you to cook brown rice directly in water (1 volume of rice + 2 volumes of water), without plastic bags. Brown rice can be relatively easily included in the menu:
- add to meals instead of potatoes (rice is a highly starchy product like other grains and potatoes)
- prepare lunch boxes with vegetables and meat or pods
- bake candy bars withaddition of dried fruit
- in traditional recipes of various cuisines, replace white rice with brown rice
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Author: Time S.A
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Find out moreWorth knowingRice is a very common, cheap grain. Unlike many cereals, it grows in a very humid climate. Rice is the staple food in many countries. It is the main component of the meals of the poor social strata and is of particular importance in nourishing the societies of developing countries. Rice (botanically Oryza) comes from Asia.
The most popular species is Oryza sativa. There are varieties of rice with different grain pigmentation - purple, red or black, and of different grain lengths - short grain (eg Oryza sativa japonica) and long grain (eg Oryza sativa indica). The first records of its cultivation come from China 8000 years ago.
Today, rice is a grain available practically all over the world. Many communities have adapted rice to their national dishes such as paella in Spain, risotto in Italy, jambalaya in the South of the United States, rice and beans in Mexico and sweet rice in Portugal. Not to mention the importance of rice in Chinese and Japanese cuisines.
About the author
Aleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for he althy and conscious eatingdelicious pleasures.
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