Brown rice diet is nutritious much better than white rice!



Seriously speaking, I can't remember the last time I ate white rice! You can't believe it that I'm equally eating a plate of brown rice while typing this article.

Give me a well cooked brown rice 5 times a day and I will still ask for more like Oliver Twist!Now I can remember the last time I ate white rice. It was many years ago when I was in a secondary school in Nigeria in the 60s! I love brown rice to the extent that my children and friends nickname me 'China man'

In Nigeria, brown rice are called 'Foreign rice' because most of the brown rice eaten in Nigeria are imported from Japan, South Korea, Thailand and China to mention a few. I could remember when Nigerian importers used to import 'American long grain' brown rice. Nigerian importers hardly import long grain brown rice from America any more because they are very expensive compared with the price they pay for importing the rice from other rice producing countries of the world.

In addition, Nigerian importers argue that the same quality of brown rice can be available at cheaper prices in Japan, Taiwan, Thailand or South Korea than from America.

It will surprise you to read that in the past, Brown rice was meant for only poor people.Yes, for really poor people! On the other hand, it was mostly eaten during war times when it is hard to find white rice. Today, it is a different story because brown rice is not only more expensive than white rice but heavily admired and eaten by majority of people all over the world!


Brown rice is called ("hulled rice") that means unmilled or partly milled rice, a kind of whole, natural grain. Any rice, including long grain, short-grain, or sticky rice, may be eaten as brown rice.

"Brown rice and white rice have similar number of calories and carbohydrates. The main differences between the two forms of rice lie in processing and nutritional content. Naturally when only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced".

While to produce white rice, the next layers underneath the husk (the'bran layer and the germ) are removed, leaving mostly the starchy endosperm. At this juncture, it is believed that several vitamins and dietary minerals are lost in this removal and the subsequent polishing process.

"A part of these missing nutrients, such as vitamin B1,B3, and iron are sometimes added back into the white rice making it "enriched" However, there is one mineral not added back into white rice and that is magnesium; one cup (195g) of cooked long grain brown rice contains 84mg of magnesium while one cup of white rice contains 19mg".

It is also true that when the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil is alleged to help lower the 'bad' LDL cholesterol. THERE ARE NUMEROUS NUTRITIONAL AND HEALTH BENEFICIAL REASONS WHY YOU SHOULD EAT MORE BROWN RICE THAN WHITE RICE.

It is now a fact universally accepted that brown rice is no longer poor peoples' diet or a diet cheaply bought and eaten during the war. Long grain brown rice are generally higher in fibre and many other nutrients than those found in white rice.

It is believed that the fibre in brown rice produces the best health benefit of all; fat burning! In addition to requiring more of your body to break it down, the fibre in brown rice helps satisfy your appetite and therefore decreasing your chances of over eating.

It is equally true that the fibre and selenium fond in brown rice can also reduce your risk of many types of cancer and some other minor diseases. The oils found in brown rice as I have already written can as well lower cholesterol.

Apart from health benefit of brown rice fat burning properties, the fibre is excellent for cleansing the colon. It is said to act like a pipe cleaner in your intestine, clutching, and removing nasty toxins like pollutants, chemicals, pesticides; heavy metals on its way through.

Brown rice is a source of energy second to none so when ever your seem to lack the energy, devour a plate or two of brown rice. A word of warning don't over eat! Brown rice has more than 85% of your daily value of manganese, which gives you energy from both carbs and protein. Manganese equally helps synthesize fatty acids, which keeps your nervous system in working order!

In addition to the 15% of fibre you can get from brown rice, you can also obtain few vitamins like Vitamin K and B6, thiamin, niacin, choline and pantothenic acid. The vitamins are just the tip of the iceberg because you can get plenty of essential minerals too.

You will also tap into a few healthy properties like calcium, iron, manganese, phosphorus, potassium, magnesium and selenium with every cup of brown rice you eat.

Brown rice diet contains anthocyanins, which combat other chemicals that increase risk of heart disease and cancer. It also contains immune boosting vitamin E which is very important now it's the cold season.

In the beginning, brown rice was for the poor but as the time past and people recognised and realised its importance, then,this carbohydrate super nutritious diet was became a precious commodity reserved and eaten exclusively by the emperors of China. To end up this article, I would advice you to eat this super and wonderful diet as often as you can for many healthy and nutritional benefits!

The recipe for brown rice has already been written in my website. Is is easy to cook. You can eat brown rice with all sorts of vegetables, eat it with stews, or sauces. It goes well with all kinds of beans too. Healthy eating diet advice

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