The rice that is not polished after removing the outer layer is called Whole Grain rice or Brown Rice. All the nutrients continue to remain in the unpolished rice whereas you don’t find any of them in the polished rice. By polishing all the useful ingredients are lost leaving only the useless Carbohydrate. Thiamine is an important ‘B’ Vitamin. If it is not provided through food, the legs become weak. Face and feet get swollen. Only 20% of this Thiamine is left in polished rice. The same way 50% of Riboflavin, 50% of Pairidoxin and 75% of Niacin are lost in polished rice. Thiamine is available in scrutulam (outer layer) of rice. Along with thiamine, the most important vitamin E and proteins are also lost. Vitamin ‘E’ helps to strengthen your nerves to keep glands healthy and to keep you young and energetic.
The majority of consumers typically choose white rice over Whole Grain brown rice because of the difference of appearance. While it’s true white rice looks so much more delicious than brown rice, it doesn’t mean it’s the healthier alternative. According to a study conducted by the American Journal of Clinical Nutrition, brown rice is the top choice in terms of both nutritional and other inherent healthy benefits.
Benefits from Whole Grain rice:
Just one cup of Whole grain brown rice will provide you with 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body’s mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
The high percentage of fiber and lecithin content present in it doesn’t change much into Carbohydrates. Whereas the white rice devoid of these contents makes you fat quickly. A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women’s Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
A 3 year prospective study of over 200 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
Less progression in stenosis, the narrowing of the diameter of arterial passageways
Magnesium, as well as calcium, is necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body’s needs. A cup of brown rice will give you 21.0% of the daily value for magnesium.
Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process (vitamin B1, vitamin B3, iron, magnesium etc.)
When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol.