'Brown rice' (or otherwise called "hulled rice") is
unmilled or partly milled
rice, a kind of
whole grain. It has a mild nutty flavor, is chewier than
white rice, becomes
rancid more quickly, but is far more nutritious. Any rice, including
sticky rice, long-grain rice, or short-grain rice, may be eaten as brown rice.
In much of
Asia, brown rice (;
Korean: 현미;
Japanese: 玄米; ''genmai'') is associated with
poverty and wartime shortages, and in the past was rarely eaten except by the sick, the elderly and as a cure for
constipation. This traditionally denigrated kind of rice is now more expensive than common white rice, partly due to its low consumption, difficulty of storage and transport, and higher nutritional value.
Brown rice and white rice
Brown rice and
white rice have similar amounts of
calories,
carbohydrates,
fat and
protein. The difference between the two lies in processing and nutritional content. If the outermost layer of a grain of rice (the
husk) is removed, the result is brown rice. If the
bran layer underneath is removed, the result is white rice. Several
vitamins and
dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as B1, B3, and
iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the
Food and Drug Administration (FDA). One mineral that is not added back into white rice is
magnesium; one cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.
When the bran layer is removed to make white rice, the oil in the bran is also removed. A
recent study has shown that rice bran oil may help lower
LDL cholesterol.
Among other key sources of nutrition lost are
fatty acids and
fiber.
In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice. Although this effect also depends on natural adaptation to the product by its users and whether or not the rice has been washed prior to cooking, brown rice generally allows better digestion.
Brown and white rice also differ in their chemical makeup. Compare
White rice and
Brown rice.
Role in the Macrobiotic Diet regime
Unlike in the traditional
Chinese cuisine, only brown rice is used in
macrobiotic dishes because, according to this diet, foods that undergo less processing are healthier.
Cooking and preparation
To prepare brown rice, use 2 cups of water for each cup of brown rice, and salt to taste. Bring salted water to a boil, and stir in rice. Reduce heat to a minimal simmer, and cook tightly covered for 45 minutes or until all water has been absorbed into rice.
Use slightly more water for sticky rice. Use slightly less water for fluffy, separate rice in the American preferred style. Adding a couple tablespoons of
yogurt helps to give brown rice the texture of
white rice.
It is possible to substitute a salted broth for the salted water for a different flavor.
A nutritionally superior method of preparation known as
GABA Rice or GBR, developed during the United Nations Year of Rice, may be used
[1]. This involves soaking washed brown rice for 20 hours in warm water (38 °C or 100 °F) prior to cooking it. This process stimulates
germination, which activates various enzymes in the rice. By this method, it is possible to obtain a more complete amino acid profile, including
GABA. At least one manufacturer produces rice cooker models claiming to prepare GABA rice
[2].
Storage and preservation
Brown rice can remain in storage for 6 months under normal conditions, but
hermetic storage and freezing can significantly extend its lifetime. Freezing, even periodically, can also help control infestations of
Indian meal moths.
External links
★
Macrobiotic Brown Rice Article from
Smithsonian National Museum of American History
★
Comprehensive brown rice cooking and preparation instructions
★
Nutrition value table for brown rice(Oryza sativa)
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