White rice
White rice is the name given to milled rice
that has had its husk, bran, and germ removed.
This alters the flavour, texture and appearance of the rice
and helps prevent spoilage and extend its storage life.
After milling, the rice is polished,
resulting in a seed with a bright, white, shiny appearance.
The milling and polishing processes both remove important nutrients.
A diet based on unenriched white rice leaves
people vulnerable to the neurological disease beriberi,
due to a deficiency of thiamine (vitamin B1).
White rice is often enriched with some of
the nutrients stripped from it during its processing.
Enrichment of white rice with B1, B3,
and iron is required by law in the United States,.
As with all natural foods, the precise nutritional
composition of rice varies slightly depending on the variety,
soil conditions, environmental conditions and types of fertilizers.
At various times, starting in the 19th century,
brown rice and wild rice have been advocated as healthier alternatives.
The bran in brown rice contains significant dietary fiber
and the germ contains many vitamins and minerals.
Typically, 100 grams of uncooked rice produces around
240 to 260 grams of cooked grains,
the difference in weight owing to absorbed cooking water.
Whole grain-Maratelli-Rice husks- *Parboiled rice
* Maratelli rice
(Maratelli is a Semifino rice,
native to the Asigliano Vercellese province of Vercelli northern Italy.
It is a stable rice genotype that maintains its features).
*Parboiled rice (also called converted rice) is rice
that has been partially boiled in the husk.
The three basic steps of parboiling are soaking, steaming and drying.
These steps also make rice easier to process by hand,
boost its nutritional profile and change its texture.
About 50% of the world’s paddy production is parboiled.
The treatment is practiced in many parts of the world such as India,
Bangladesh, Pakistan, Myanmar, Malaysia, Nepal, Sri Lanka,
Guinea, South Africa, Italy, Spain, Nigeria,
Thailand, Switzerland, USA and France.
Brown rice
Brown rice (or "hulled" or "unmilled" rice) is whole grain rice.
It has a mild, nutty flavor, and is chewier and more nutritious than white rice,
but goes rancid more quickly because the bran and germ—
which are removed to make white rice—contain fats that can spoil.
Any rice, including long-grain, short-grain,
or glutinous rice, may be eaten as brown rice.
Although widely believed to be superior nutritionally to white rice,
the nutritive value of brown rice has recently been
challenged due to concerns over arsenic levels.
Brown rice and white rice have similar
amounts of calories and carbohydrates.
The main differences between the two forms
of rice lie in processing and nutritional content.
When only the outermost layer of a grain of rice (the husk) is removed,
brown rice is produced.
To produce white rice,
the next layers underneath the husk
(the bran layer and the germ) are removed, leaving mostly the starchy endosperm.
Preparation
A nutritionally superior method of preparation using GABA rice
or germinated brown rice (GBR) (also known as Hatsuga genmai in Japan), developed during the International Year of Rice, may be used.
This involves soaking washed brown rice for
20 hours in warm water (34 °C or 93 °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.
Arsenic
In the United States, there is no federal limit for arsenic in rice and its products.
Arsenic enters soil and water as a result of the addition of arsenical chemicals.
The first three of those were banned for use in the USA
by the FDA in 2013, after seventy years of usage for chemicals of this type.
It also was used heavily as a pesticide prior to DDT
and is still used in that capacity in some parts of the world.
It is persistent in soil.
In the US, rice grown in soil that once was
used for cotton is especially prone to high levels
of arsenic as large amounts of the arsenical pesticides,
such as Paris Green, were used to kill the boll weevil.
Paris Green and lead hydrogen arsenate were
also sprayed heavily in orchards prior to the introduction of DDT.
The heavy use of arsenical pesticides in much of the USA
explains why rice grown in California,
which saw comparatively less use of these pesticides is
estimated to be, on average,
33% lower in inorganic arsenic by Consumer Reports.
Consumer Reports states that brown rice has
80 percent more inorganic arsenic
on average than white rice of the same type,
because the arsenic tends to accumulate in the outer layers of the grain.
Organic rice farming does not lower arsenic levels
because the arsenic originates from other types of farming.
The highest level found in their 2012 testing was
9.6 micrograms per serving from long grain brown rice originating in Missouri.
Its analysis of federal health data also found that those
who ate rice had arsenic levels that were 44 percent higher.
There have been studies done by academic institutions in the past as well,
such as one published in the Proceedings of
the National Academy of Sciences journal.
That study found a median level of arsenic
that was 56% higher in the urine of women who had eaten rice.
Rice cereals and other products also raised levels.
Although most inorganic arsenic that is consumed
is rapidly excreted in urine, not all of it is.
Additionally, kidney damage from other toxic elements
such as cadmium can reduce excretion.
In addition to rice consumption the study found that 15%
of women additionally had drinking water from wells with too much arsenic.
Phytic acid
Discovered in 1903, a saturated cyclic acid,
is the principal storage form of phosphorus in many plant tissues, especially bran and seeds.
It can be found in cereals and grains.
In this regard, it is an antinutrient, despite its possible therapeutic effects.
For people with a particularly low intake of essential minerals,
especially those in developing countries, this effect can be undesirable.
It also acts as an acid, chelating the vitamin niacin,
the deficiency of which is known as pellagra.
Food science
Phytic acid is found within the hulls of nuts, seeds, and grains.
In-home food preparation techniques can break down
the phytic acid in all of these foods.
Simply cooking the food will reduce the phytic acid to some degree.
More effective methods are soaking in an acid medium,
lactic acid fermentation, and sprouting.
Phytic acid has a strong binding affinity to important minerals,
such as calcium, iron, and zinc,
although the binding of calcium with phytic acid is pH-dependent.
When iron and zinc bind to phytic acid they form insoluble
precipitate and are far less absorbable in the intestines.
Contrary to that, one study correlated decreased osteoporosis risk
with phytic acid consumption.
It has been hypothesized, but not tested,
that probiotic lactobacilli and other species of
endogenous digestive microflora may be a sufficient source
of the enzyme phytase to improve mineral absorption.
" You might be surprised to hear me recommended white rice .
It’s commonly believed that white rice is less nutritious than brown rice, but
scientific research suggests otherwise.
Studies that have compared the amount of nutrients absorbed from each type of rice have shown that
humans absorb more nutrients from white rice.
Why? Because the anti nutrients in brown rice, like phytic acid,
interfere with the absorption of the nutrients it contains.
Brown rice also reduce dietary protein and fat digestibility.
White rice doesn’t have those problems.
Phytic acid and other food toxins are found in the husk or
the bran( the outer covering) of the grain."
the bran( the outer covering) of the grain."
" In the case of white rice, the bran has been removed, and what remains id mostly starch.
Humans produce an enzyme called amylase that allows us to digest starch efficiently.
Those with blood sugar problems, such as hypoglycemia, insulin resistance,
or diabetes, may need to minimize or avoid
white rice entirely, because of how rapidly it is broken down into glucose.
In addition, people who are gluten free tolerant may need to avoid rice.
Studies have shown that people who have either celiac disease or
non celiac gluten sensitivity are more likely
to react to the proteins in rice."
Source from-
Kresser, Chris (2014). The Paleo Cure. Little Brown.p. 190.
ISBN 978-0-316-32292-8.
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