Is Brown Rice Or White Rice Good For Weight Gain White, Brown, Basmati – The Many Avatars of Rice

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White, Brown, Basmati – The Many Avatars of Rice

Rice comes in different colors, strains and varieties: white, brown, red, even black. Whatever the color, rice is the seed grain of a type of grass, Oryza sativa.

Nutrition-wise

The nutritional value of rice depends on the soil where it is grown and the polishing process. However, in general, rice is mainly made of carbohydrate-starch- which makes up 90% of the dry weight and 87% of the caloric content.

Rice also contains minerals such as manganese, selenium, phosphorus, magnesium, iron and copper and vitamins such as thiamine (B1), niacin (B3). It also contains dietary fiber and small amounts of essential fatty acids.

Popular white

The highly polished white rice is the most common and popular variety of rice consumed, especially where it is a staple such as in Southeast Asia (including India), the Middle East and the Far East.

Rice grain is made ready for consumption by removing the husk. It is then polished by removing the bran and the germ. This improves the taste and ‘appearance’ but leads to a loss of the vitamins and fatty acids that are present in the whole grain. What remains is the starchy endosperm.

Starch is of two types: amylose and amylopectin.

Rice like Basmati, high in amylose, is long-grained and does not stick together. Amylose is also resistant starch-healthy fiber. It slows the digestion of starch and prevents blood sugar spikes. It is beneficial for gut bacteria that aid digestion. It also facilitates the formation of fatty acids such as butyrate which are said to improve colon health.

Amylopectin is usually found in stems of short grain rice, and its presence is characterized by stickiness on cooking. This starch is very digestible and not recommended in a diabetic diet.

In general, although white rice is of many types and strains, it is mostly starchy and is best eaten in limited quantities.

Basmati, the queen of fragrance

This long, slender, fragrant grain is so special that patent wars have been and are being fought over its production. The word ‘Basmati’ itself means ‘fragrant’ in Hindi.

In terms of nutrition, it is no different from any other polished white rice. Yes, it contains amylose as its starch, which is why the pulaos and biryanis cooked with Basmati have beautiful, separate, long grains that give off the most delicious aromas. Compared to the short grain rice varieties, Basmati has the better type of starch.

Basmati is also more expensive than other rice strains. This fact makes it susceptible to counterfeiting. Buy a trusted brand that will give you the best value for money.

Going brown

If only the inedible outer part of the rice grain is removed, you get brown rice. This is a whole grain with ALL nutrients – minerals, vitamins, fatty acids, and starch – intact.

There are many benefits to eating brown rice:

It has a low glycemic index, but is nutrient dense full of essential vitamins, minerals and fibre. This makes it a better choice over white rice for diabetics.

Brown rice is rich in selenium. It is also good for maintaining a healthy cholesterol profile because it contains essential fatty acids. Brown rice, therefore, benefits the heart.

Brown rice is full of fiber and is slow to digest. It makes you feel fuller for longer, which is why it’s an important part of a weight loss diet. It is also a good digestive aid, preventing constipation and colitis with its higher fiber content.

You also get brown Basmati rice. Choose a good brand and continue with all the dishes you make with the white version.

Brown rice stays fresh for about six months. If you are ​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​ on on down, to use your offer, resume it.

Germinated brown rice: seeds of health

This is unpolished brown rice that has been germinated. Experts recommend soaking brown rice in warm water (30-40 °C) for 4 to 20 hours. It can also soak in cooler water for longer hours. This activates the germs in brown rice and increases the level of essential amino acids such as gamma-aminobutyric acid (GABA).

Soaking brown rice reduces its chewiness and makes it softer and tastier to eat. Remember to remove the water from the soaked rice and cook it in fresh water to avoid the smell that develops on soaking the grains.

Germinated brown rice adds to the health benefits of eating brown rice.

GABA is good for preventing neurodegenerative disorders such as Alzheimer’s disease.

Studies have shown that postpartum depression, mood swings, and psychosomatic health of lactating mothers benefit if sprouted brown rice is included in their diet.

Brown rice is better than white. It’s just a matter of getting used to chewing.

What to eat, what to eat?

There is a whole lot of speculation, tons of advice and countless diet fads doing the rounds these days. All this is intended to promote health and well-being.

Don’t be fooled by the ‘no carbs!’ sing. Carbohydrates are essential for a balanced diet. EXCESS carbohydrates are not.

Health should be a way of life. Can’t eat this, can’t eat that, can’t… rules and principles must be sustainable and integrated into one’s life. The middle path of ‘no fasting, no feasting’ is recommended because it is sustainable, UNLESS there is a health reason, such as diabetes for example, that prohibits certain foods.

Nor is all good health in what you eat: regular exercise and rest are the other two companions. A positive attitude also goes a long way.

We eat because it is a pleasure. ‘No white rice’, if unacceptable, is better replaced by ‘limited quantities a few times a week’.

However, the MUST-DO is to adopt the organic way that avoids the use of chemical fertilizers and pesticides in agriculture.

What health benefit will you really enjoy if everything is polluted with dust and residues of toxic substances? This is like taking one step forward and two steps back, with all the benefits negated by the damage chemicals cause from allergies to cancer.

What kind of life should we look forward to if we are busy destroying the earth that sustains us by destroying the environment and destroying ecological balance?

TO THINK! Go organic.

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