Eating natural is good for one’s health, and as a rice-eating nation, going back to brown rice is good.
But what is brown rice? How is it different from the more commonly available and consumed white rice?
Brown rice, also called ‘unpolished rice; is actually how all rice looks like before it is polished.
Every rice grain has an outer layer of a slightly stiff cover called the ‘hull’ or husk. The husk is always removed from the seed for both white and brown rice. The husk is what we locally call “darak”.
What is left exposed after dehulling is a thin brownish layer called the ‘bran’ layer. This brownish layer on the rice seed clings to the seed and is removed through the polishing process.
In brown rice, the brownish bran layer is left intact and only the top stiff cover is removed.
According to the Food Composition Tables of the Food and Nutrition Research Institute of the Department of Science and Technology, brown rice nutritionally offers the following:
| Nutrients per 100 gram edible portion | Brown rice | White rice |
| Calories, kcal (kilocalories ) | 371 | 365 |
| Carbohydrates, g (grams) | 76.5 | 80.4 |
| Protein,g | 10 | 7.4 |
| Fat,g | 2.8 | 0.5 |
| Vitamin B1 (Thiamine), mg (milligrams) | 0.42 | 0.10 |
| Niacin, mg | 7.0 | 2.8 |
| Calcium. mg | 38 | 27 |
| Iron, mg | 0.7 | 1 |
| Phosphorus, mg | 259 | 155 |
| Dietary Fiber, g | 3.7 | 0.4 |
| Riboflavin, mg | 0.04 | 0.05 |
Unpolished brown rice retain much more of its nutrients.
A significant percent of calcium, phosphorus, and thiamine are removed after rice is polished. Protein content is also lessened by 26 percent when the bran layers are removed.
But what is it that makes eating brown rice good for you?
Aside from the nutrients mentioned, brown rice like other whole grains may substantially lower risk to type-2 diabetes risk.
Brown rice is rich in magnesium, a co-factor for more than 300 enzymes, including those involved in the body’s use of glucose and insulin secretion.
Brown rice is also rich in dietary fiber that may help regulate the release of glucose, hence avoiding abrupt spikes in sugar levels of consumers, hence safe for diabetics.
Fiber in brown rice may also help in preventing colon cancers because it aids in digestion and reduces constipation, as well as in hindering the formation of gallstones.
Still an issue with brown rice is its storage. Brown rice becomes rancid if not properly stored. This is due to the oil-rich germ which is a good medium for microbial growth.
This is why the FNRI is studying the stability of brown rice to prolong its shelf life.
Aside from promoting its production and consumption, a technology that prolongs the shelf-life of brown rice will make it more accessible, available, affordable and acceptable to the discriminating demands of the consuming public.
A good tip in storing brown rice is placing it in an airtight container in the refrigerator, where it would keep fresh for about six months.
Now that you know the nutrients and benefits of eating brown rice, it is time to go back to basics.
For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. Victor J. Alfonso Jr., FNRI-DOST S&T Media Service
