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White, Brown, Basmati – The Many Avatars of Rice

Rice can be of different colors, types and varieties: white, brown, red and even black. However, regardless of color, rice is the seed of Oryza sativa grass.

As for nutrition

The nutritional value of rice depends on the soil on which it is grown and the polishing process. In general, however, rice mainly consists of carbohydrates – starch, which account for 90% of dry weight and 87% of calories.

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 a small amount of essential fatty acids.

Popular whites

Bright polished white rice is the most common and popular type of rice consumed, especially where it is a staple food, for example in Southeast Asia (including India), the Middle East and the Far East.

The rice grain is prepared for use by removing the husk. It is then polished, removing bran and germs. This improves taste and “appearance” but leads to the loss of vitamins and fatty acids contained in whole grains. Remains starchy endosperm.

Starch comes in two types: amylosa and amylopectin.

Rice such as basmati is rich in amylosa, has a long grain and does not stick together. Amylosa is also a healthy fiber resistant to starch. It slows down the digestion of starch and prevents blood sugar from jumping. It is useful for intestinal bacteria that help digestion. It also promotes the formation of fatty acids such as butyrate, which are said to improve colon health.

Amilopectin is most commonly found in strains of short-grain rice, and its presence is characterized by stickiness in cooking. This starch is easily digested and is not recommended for diabetic diets.

Although white rice is available in many varieties and varieties, it is usually mostly starch and it is best consumed in limited quantities.

Basmati, the queen of spirits

This high, thin and fragrant grain is so special that patent wars and wars are used for its production. The word “basmati” in Hindi means “flavored.”

In terms of nutrition, it is no different from other polished white rice. Yes, it contains amylosis as a starchy ingredient, so pulao and biryani, cooked with basmati, have beautiful, long, distinct grains that exude a delicious smell. Compared to varieties of short-grain rice basmati has the best starch.

Basmati is also more expensive than other types of rice. This fact makes it vulnerable to hacking. Buy a proven brand that gives you the best value for money.


If you remove only the inedible outer shell of rice grain, you will get brown rice. It is a whole grain with ALL its nutrients – minerals, vitamins, fatty acids and starch – intact.

There are many benefits of eating brown rice:

It has a low glycemic index, but is rich in nutrients and rich in essential vitamins, minerals and fiber. This makes it a better choice than white rice for diabetics.

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

Brown rice is rich in fiber and slowly digested. It makes you feel full for a longer period, so it’s an important part of losing weight. It is also a good digestive remedy and prevents constipation and colitis due to the higher fiber content.

You will also get brown basmati rice. Choose a good brand and continue to cook any white dishes.

Brown rice will stay fresh for about six months. If you are gradually running out of consumables, store them in the fridge.

Sprouted brown rice: health seeds

It’s unpolished brown rice that may have sprouted. Experts recommend soaking brown rice in warm (30-40 C) water for 4-20 hours. It can also be soaked longer in colder water. This activates brown rice sprouts and increases the content of essential amino acids such as gamma-amino acid (GABA).

Soaking brown rice reduces its chewing capacity and makes it sweeter and more delicious. Don’t forget to pour water out of the soaked rice and boil it in soft water to avoid the smell of soaked grains.

Sprouted brown rice contributes to the health benefits of eating brown rice.

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

Studies have shown that postpartum depression, mood swings and psychosomatic health of nursing mothers benefit from the inclusion of sprouted brown rice in their diet.

Brown rice is better than white rice. You just have to get used to chewing.

What is what is?

Today there are many assumptions, tons of advice and countless hobbies in the field of nutrition. All this should improve health and well-being.

Don’t be fooled by “no carbs”! Sing. Carbohydrates are essential for a balanced diet. Too many carbs, no.

Health should be a way of life. I can’t eat it, I can’t eat it, I can’t… rules and principles must be strong and integrated into someone’s life. The average “no fasting, no feast” method is recommended because it is resistant if there is no reason for health, such as diabetes, prohibiting certain foods.

In addition, good health does not always depend on what you eat – regular exercise and rest – the other two companions. Positive attitude is also important.

We eat because it’s fun. “Without white rice,” if this is not acceptable, should be replaced with a “limited number several times a week.”

However, THE MUST should be used organic method, which avoids the use of chemical fertilizers and pesticides in agriculture.

What are the health benefits if everything is contaminated with dust and toxic residues? It’s like one step forward and two steps back, with all the benefits that outweigh the harm that chemicals cause to cancer allergies.

What kind of life can we hope for in the process of destroying the Earth, which supports us by destroying the environment and disrupting the ecological balance?

Considered! Choose organic products.

Freelance blogger, environmental activist, organic food enthusiast, researcher of organic rice products

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