As a nutritionist, many of my clients tell me they’ve heard they should choose brown rice over white rice. Indeed, it is a nutrient-rich source of energising carbs that’s widely considered the more healthful option. But why is that the case? Here’s what you should know about brown rice, including its nutritional value; health benefits; and ways to incorporate it into meals, snacks, and even desserts.
Brown rice vs white rice
Brown rice is a whole grain. A grain is considered to be ‘whole‘ if its three original parts—the bran, germ, and endosperm—stay intact. A grain’s bran is its fibrous outer skin. The germ is its embryo, which has the potential to sprout into a new plant. The endosperm is the germ’s starchy food supply.
Since it keeps all of the original parts, it provides more than twice as much fibre compared to its white counterpart. That’s because white rice is not a whole grain; it’s refined, meaning the bran and germ are stripped away, leaving only the endosperm. As a whole grain, brown rice also packs higher levels of essential nutrients.
Nutrition
One cup of cooked long-grain brown rice contains 248 calories, 5.5 grams of protein, 52 grams of carbohydrate with 3 grams as fibre, and less than 2 grams of fat, according to the US Department of Agriculture database. Brown rice is also naturally rich in vitamins and minerals.
That same portion, about the size of a tennis ball, packs 88% of the daily need for manganese, a mineral needed for immune function, collagen...
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