Turn rice into brown

Rice is the basis for feeding every person actively practicing sport. In most cases, this is a white variety. On the other hand, it can often be observed that other types- including brown rice – differ in price from it. Is the higher cost associated with better quality and richer composition? We will try to answer these and other questions in the following article.

TABLE OF CONTENTS

1. A few words about composition and nutritional values
2. Brown and white rice – what to choose?
3. Conclusions

1. A few words about composition and nutritional values

Grains of brown rice are characterized by elongated shape and the said brown color due to the removal of the outermost, inedible chaff. The given variety is a source of a large amount of vitamins. It includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, B6, folates, and vitamin E and K. Absent compounds include vitamins A, B12, C, D, as well as carotene and lycopene .

Brown rice is also a mine of macro- and micronutrients. Among the former, calcium, magnesium, phosphorus and potassium are mentioned. On the other hand, the second group includes zinc, manganese, copper, selenium and iron.

Nutritional and energy values ​​in a portion of boiled rice

(100 g)

– 2.58 g protein;

– 22.96 g carbohydrates;

– fats 0.9 g;

– 1.8 g fiber;

– water 73.09 g;

– sucrose 0.35 g.

The total energy value of 111 kcal.

In addition, brown rice subjected to thermal treatment is deprived fructose, glucose, galactose, lactose, cholesterol and caffeine.

2. Brown and white rice – what to choose?

Comparing the brown variety with the popular white rice, we will discover interesting results. The rice species we are discussing are characterized by a greater amount of fiber (349%), magnesium (219%), vitamin E (203%), vitamin B6 (185%) and protein (19%). The main source of its rich composition is the outer shell of grains called the silver shell.

3. Conclusions

Diversified composition of brown rice, containing higher amounts of fiber, vitamins and minerals, preventing diabetes and hypercholesterolemia – clearly emphasizes its pro-health properties. If you are not offended by a longer cooking time, higher price and different taste sensations, we encourage you to include this product in your diet.