Brown Rice

Brown rice is far healthier and wholesome than white rice. Most people recognise this little fact but why is brown rice so good for you?

Brown rice has only had the hull (outer shell) removed and so it retains most of its nutritional values. On the other hand, white rice has been processed to within an inch of its life.

We get white rice by milling brown rice - this involves the removal of the original brown rice's germ and bran layer, which contains most of the concentrated goodness.

So basically, white rice is simply processed brown rice. You may ask why brown rice goes through this processing method - and this is because it cooks faster and tends to fluff up more than the more wholesome brown rice.

You can buy brown rice in either short, medium or long grain.

Nutrition: Brown rice still contains the bran so has more fibre than white rice. We need fibre to keep us regular and to help prevent bowel cancer and associated diseases.

Brown rice also contains nutrients like magnesium, manganese, and zinc. White rice has reduced levels of these nutrients, but is often fortified with iron, and some B vitamins.

Brown rice is a good source of manganese which helps the body to utilise dietary nutrients. It also helps to maintain normal blood sugar levels (thereby making you feel less hungy). Manganese also promotes thyroid gland health and protects the bodies' cells from free radical damage, which helps to prevent cancer.

Brown rice also contains good amounts of selenium which also helps protect our cells from free radical damage. Selenium also helps with thyroid gland health.

Brown rice provides good levels of magnesium which helps to build and strengthen bones and plays a part in blood circulation.

Brown rice gives us good levels of niacin (vitamin B3) which can help to lower cholesterol levels, stabilises your blood sugar and also helps the body to process fats.

How do you cook brown rice? Because brown rice takes longer to cook than white rice, just add more water (or vegetable stock) to the pan and simmer for around 25 minutes.

Rice, brown, medium-grain, cooked

Refuse: 0%  
NDB No: 20041 (Nutrient values and weights are for edible portion)

Nutrient	Units	1.00 X 1 cup ------- 195g
Proximates
Water	g	142.27
Energy	kcal	218
Energy	kJ	915
Protein	g	4.52
Total lipid (fat)	g	1.62
Ash	g	0.76
Carbohydrate, by difference	g	45.84
Fiber, total dietary	g	3.5
Minerals
Calcium, Ca	mg	20
Iron, Fe	mg	1.03
Magnesium, Mg	mg	86
Phosphorus, P	mg	150
Potassium, K	mg	154
Sodium, Na	mg	2
Zinc, Zn	mg	1.21
Copper, Cu	mg	0.158
Manganese, Mn	mg	2.139
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.199
Riboflavin	mg	0.023
Niacin	mg	2.594
Pantothenic acid	mg	0.764
Vitamin B-6	mg	0.291
Folate, total	mcg	8
Folic acid	mcg	0
Folate, food	mcg	8
Folate, DFE	mcg_DFE	8
Vitamin B-12	mcg	0.00
Vitamin A, RAE	mcg_RAE	0
Retinol	mcg	0
Vitamin A, IU	IU	0
Vitamin D (D2 + D3)	mcg	0.0
Vitamin D	IU	0
Lipids
Fatty acids, total saturated	g	0.322
12:0	g	0.002
14:0	g	0.006
16:0	g	0.275
18:0	g	0.029
Fatty acids, total monounsaturated	g	0.585
16:1 undifferentiated	g	0.006
18:1 undifferentiated	g	0.579
Fatty acids, total polyunsaturated	g	0.577
18:2 undifferentiated	g	0.552
18:3 undifferentiated	g	0.025
Cholesterol	mg	0
Amino acids
Tryptophan	g	0.058
Threonine	g	0.166
Isoleucine	g	0.191
Leucine	g	0.372
Lysine	g	0.172
Methionine	g	0.101
Cystine	g	0.055
Phenylalanine	g	0.232
Tyrosine	g	0.170
Valine	g	0.265
Arginine	g	0.341
Histidine	g	0.115
Alanine	g	0.263
Aspartic acid	g	0.423
Glutamic acid	g	0.920
Glycine	g	0.222
Proline	g	0.213
Serine	g	0.234

USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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