Rice, in its many forms, can be considered one of the most important staple foods in the world and it is quite possible it has been that way since the dawn of civilization. Today, it is estimated that is supplies approximately 20% of the world’s total food energy. Asia and the Pacific region produce and consume 90% of all the rice on the planet and in the United States, rice industry is worth 2.2 billion dollars in exports alone.
There are literally thousands varieties of rice, including short, medium and long-grain white rice, brown rice, purple, yellow, black, red and all the shades in between, each of them differentiated by a unique flavor and texture. Nowadays, basmati rice from India, Arborio from Italy and jasmine from Thailand are growing in popularity amongst countless other types. These same varieties can be quite costly in comparison to white rice, even twice as much.
It’s been stated many times that brown rice is a lot healthier than white rice. That is true, however, we should take the growing process into consideration, since it’s of vital importance to know the chemicals used during the growing process and how these foods have found the path to your table.
White rice has been shown to be inferior in regards to macronutrient content to wild rice
Although white rice has more thiamin, about 25% of the RDA(Recommended Daily Value), calcium and folic acid, wild rice presents a longer overall nutritional profile, satisfying 10% of the RDA in regard to folates, niacin and vitamin B6 and 8% in riboflavin in a one-cup serving.
In comparison, wild rice is denser with nutrients and it has a much lower number of calories and carbs than white rice. It also has three times more fiber than white rice and an impressively high protein amount because of the high levels of lysine and methionine which belong to the essential group of amino acids. Them being essential means that they cannot be produced naturally by the body so they must be consumed from an outside food source.
Lysine is considered to be one of the building material of protein, that is essential for optimal muscle growth and converting fatty acids into energy, lowering your cholesterol levels and collagen formation for developing tissues, strong bones, skin, tendons, and cartilage. It can also prevent the loss of calcium in the urine and even prevent the loss of bone tissue also known as osteoporosis.
Methionine is also essential to cartilage formation and is especially beneficial for those suffering from arthritis by boosting their sulfur production. Other benefits methionine has for your body are dissolving fats in the liver, as well as anti-inflammatory effect, pain reduction and hair loss reduction.
Wild rice is also abundant in minerals. That same on-cup serving contains 15% of the phosphorus daily needs, together with the exact same amount of zinc, both of which are vital to muscle, nerve and heart function, as well as a good amount of magnesium. Wild rice is also an excellent choice for those looking to lose weight since it makes you feel full for longer periods of time.
How does brown rice compare to white rice?
One cup of brown rice contains 10% of the daily protein requirements and 14% of fiber requirements. It also contains healthy amounts of magnesium, phosphorus, and selenium, in addition to vitamin B6, niacin, and thiamin. It’s also amazingly rich in manganese. One serving contains 88% of your daily requirements. Manganese is known to convert carbs and protein into energy, helps in cholesterol production to generate sex hormones and offers nervous system support.
Manganese is also a component of an essential enzyme called superoxide dismutase, which is found in the cells’ mitochondria and plays the vital role of protecting the cells from damage induced by free radicals. Researchers at the Harvard School of Public Health have found that brown rice has numerous other benefits for your body, including the digestive, cardiovascular and nervous system. It is rich in antioxidants which can lessen the symptoms of lots of ailments like elevated levels of cholesterol, hypertension, mental depression, stress and some forms of skin disorder.
Brown rice with its rich nutritional content has proven invaluable in treating numerous medical conditions such as diabetes, cancer, obesity, different kinds of neurodegenerative disorders and insomnia. It’s also been proven to have anti-depressing effects and can help maintain healthy bone structure as well as a stronger immune system.
Switching from white rice to brown can help you lower the risk of type 2 diabetes
When it comes to availability in stores and cost white rice beats black, brown and wild rice. However, research has shown that eating white rice for three or four times a week is likely to increase the risk of type 2 diabetes while eating the same amount of brown rice has shown to have the exact opposite effect. The majority of people are unaware of that fact that switching the two types of rice can reduce the type 2 diabetes mostly because brown rice has a lot more to offer when it comes to minerals, vitamins, fiber content and phytochemicals, and what’s most important does not cause large increases in blood sugar levels after you eat it.
The very process of producing white rice which includes polishing and milling the brown rice removes the majority of minerals and vitamins. Milling takes away most of the fiber, which can help you prevent diabetes by slowing the releasing of glucose into the bloodstream.
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