Brown Rice Keeps You Away From Obesity, Diabetes and Cancer
Till recently, eating rice in Telugu speaking areas meant eating brown rice. This was the case too from the 1950’s to the many thousands of years of the Indian civilization. Things changed only a few decades back, where slowly but increasingly Indians got out of eating brown rice. This was made possible because of the invention of the rice mill in Scotland in the year 1860. Though it was invented over a century back, it took many decades before people slowly got out of the habit of eating brown rice.
White Rice vs. Brown Rice
People started using white rice because it is tasty, can be stored for longer time than brown rice, and more over it takes less time to cook. Maybe, it also had a snob value at one time i.e. eating white rice was considered more sophisticated than eating brown rice. Though white rice is popular, it has many disadvantages from a nutritional point of view.
Disadvantages of white rice:
- White rice is digested quickly, that is, it breaks down into glucose quickly causing drastic reaction with insulin, so it is not suggested for diabetic patients. Besides, White rice has high value of Glycemic index (70), when it is consumed in more quantities it causes diabetes.
- It has low nutritional value.
Brown rice:
Brown rice is, rice which is hulled (the covering husk is removed) leaving the outer layer of the bran on the grain. Brown rice contains all the edible parts of rice. For many in villages the brown rice is the hand pounded rice – obtained by pounding the paddy which separates into brown rice and paddy husk. Telugu people especially in cities believe brown rice to be the same as parboiled rice. This is false, parboiled rice is a totally different item.
Difference between white rice and parboiled rice is outlined below for your convenience.
Parboiled rice: Parboiled rice is another type of rice obtained by a process of soaking, which is followed by pressure steaming and then drying of paddy form of rice. This process is carried out before milling. The rice obtains light yellow color. It has 80% of nutrients of brown rice. 57% of rice produced in India is parboiled.
White rice: To get white rice from paddy, modern rice mills first de-husk it and then remove the inner part of grain, germ and the inner covering of grain. The grain is then polished with glucose or talc. The complete pounding and polishing (refining) that takes place to make white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.
Brown rice is not easy to find in Hyderabad market:
So far everything looks fine. The difficult part for you will be to find brown rice in the Hyderabad market. Very few places actually stock brown rice. We could only find it regularly in SPAR super market. We could find it occasionally in regular supermarkets like Spencers, More and other super markets. You could also try your luck at the specialist rice stores in your area – the ones that sell the dozens of varieties of rice.
Additional benefits of brown rice – practical point of view:
Plus, when cooked it has a slight smell. It is not refined like white rice where all the nutrients layers are removed so it can taste bland. It will feel a bit odd, but go on it is good for you.
Two things you will notice with brown rice – it will force you to mix it with more sambar or pappu and more curry to get the taste of food (you were used to earlier). This is good, because it is causing you take more proteins and vegetables that are more healthy. Second, you get satiated more quickly than with white rice – you cannot over eat even if the curry is very tasty! Again a plus point from a heath perspective.
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Brown rice or hulled rice, as it is also known, is a kind of whole grain that can be either unmilled or partly milled.Brown rice differs from white rice in the processing method and nutritional content.
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