Let's talk about rice nutrition facts: White or Brown, which is better?

Wazzup Pilipinas!?



Let's talk about rice nutrition facts: White or Brown, which is better?

Rice is consumed worldwide thanks to its nutritional properties and versatility to prepare delicious dishes such as traditional Chinese rice, rice puddings, rice pancakes, Risotto, and more. It is part of the diet of millions around the world today.

Different types

For those who are not cooking experts, in the world, it can be said there are five types of rice: white, brown, red, blue, and black (also known as forbidden rice because it could only be eaten by the emperors in ancient China).

Each of these types of rice has different nutritional values and the two most widely accepted and popular are the brown and white ones.

However, a long time debate has settled about which of those is better. In this post you will learn about these two types of rice, the use given to each of them and how one differs from the other in terms of composition, nutritional values, and use.


White rice vs Brown rice

Before explaining the difference between both types of rice, it is necessary to know some information: rice is made up of germ, bran, and husk and all kinds of white rice are brown at its beginning.

Both white and brown rice provide high levels of carbohydrates to the required daily intake (about 16 g on average).

However, white rice is processed. In this process, the germ, bran, and husk are removed to increase its durability and prevent it from going rancid, leaving only the endosperm and, so part of its nutrients are removed. That is why usually white rice is enriched with vitamins and nutrients to make it more marketable. This process is what makes the main differences between the two arise.

One perfect example of a processed rice is Enriched Extra Long Grain White Rice | Carolina® Rice, a long grain white rice very recommended for making your favorite meals.

Below you’ll see some positive aspects of each one of them.

Characteristics of white rice

Enriched white rice has a high folate content. One cup of white rice contains about 200 micrograms of folate, which is equivalent to half the daily dose a person needs. The creation of DNA in cells needs this component, which also aids in cell division. It is an essential nutrient for pregnant women.

White rice, including worldwide known Jasmine and Arborio types, has a greater market share than brown rice. It lends itself very well to all kinds of dishes: Cajun food, Asian food, risottos, etc., which is not the case with brown rice.

White rice can be an excellent choice to accompany almost all your meals, but make sure the fiber and protein come from other foods.


Characteristics of brown rice

Brown rice is a cereal in itself that includes germ, bran, and endosperm when processed to market.

Brown rice, since it undergoes less processing than white type, becomes the healthiest alternative. Its glycemic index (GI) is lower than white rice, so it is suitable to be consumed by people suffering from type II diabetes since it does not contribute to the increase of glycemia. In addition, it has more nutrients and fiber than white rice.

Due to its high fiber content, this rice produces a high satiety sensation, much more than white rice.

It has a higher manganese content than white rice, which is a nutrient necessary for energy absorption and serves as an antioxidant.

The selenium content in brown rice aids in the production of hormones in the thyroid gland, provides antioxidant protection and works with vitamin E to protect cells from cancer.

A ½ cup of brown rice provides 11% of the body's daily intake of magnesium.

Magnesium is necessary for good blood clotting, muscle contraction, cell production, and bone development.

Last, but not least, brown rice helps to reduce cholesterol levels and the consequent risk of heart diseases.

Conclusions

It has been stated that brown rice has more nutrients than white rice, however, and thanks to its versatility, white rice could perhaps be the rice of choice if you want to prepare a variety of dishes.

If you do not know how to choose which type of rice to consume, consult your nutritionist and according to your glycemic levels and nutritional requirements, the expert will give you the best recommendation.

Know a little more about the different Italian rice varieties

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For most people, Italian cuisine usually evokes a copious dish of pasta or a mouthwatering pizza. But Italian gastronomy not only relies on these two dishes. It includes a wide range of regional ingredients for making typical Italian food, with rice on the top of the list.

Italy has an ancient tradition of using rice as its main staple food. Nowadays, that country is the major rice producer in Europe with the most important crops located in Lombardy and Piedmont regions, near the French border.

Rice tradition goes back to the middle of the 15th century. There are two main theories of how rice reached Italy. One indicates this grain arrived by the Crusaders or by the Arabs. Some others believed rice came from the Middle East and the Far East through merchants.

Wherever its origins, Italians have improved rice cultivation by creating an ingenious irrigation system, which allows settling rice as a popular and affordable crop. That is the reason why rice has become one of the main staples of Italian gastronomy.

Italian rice

There are more than 160 varieties of Italian rice with unique characteristics and uses in countless rice preparations. This wide range of quality Italian rice allows Italy to represent 5% of total world rice production.

Most known varieties include Arborio, Sant’Andrea, Roma, Carnaroli, Baldo, Balilla, and Vialone Nano. Surprisingly, lots of people cannot yet recognize the different types of Italian rice and keep wondering what is Arborio rice or which one is Carnaroli.

Here you have the answer; let's learn all about them and how to cook with the right type for properly making delightful rice dishes.

Arborio: It is super fino rice with a short oval shape. It is preferred for cooking risotto and salads.

Sant’Andrea: A bit larger grain with high starch content. It has a good absorption characteristic which makes it ideal for risotto, soups, arancini, and puddings.

Roma: This rice type is long, round, and compact. After cooking, grains remain well separated. It is used for cooking risotto, arancini, Paniscia, and soups.

Carnaroli: Known as “The King of Italian Rice” because of its outstanding characteristics for making risotto. It is a smaller grain with a pearl core; it releases low starch content when cooking which results in al dente risotto.

Baldo: This is a crystalline grain with low starch content. It remains separated and consistent after cooking. It is perfect for preparing salads and risotto due to its good cooking resistance.

Balilla: It is known as common rice. This grain is fat and round. When cooking, it results in sticky rice, and it is used for soups and minestrones.

Vialone Nano: It is a semifino rice. Its grains are small with a plump shape. Its high starch content and excellent absorption properties make it also perfect for risotto.

Using the right rice variety in your Italian dishes

Italian cuisine is very simple and its extraordinary flavors depend on the quality of the ingredients used. The most common are tomatoes, potatoes, cheeses, rice, corn, meat, pork, and fish. All these meals are well seasoned and slightly spiced for creating the most delicious dishes.

If you choose to cook with some Italian rice varieties, you must consider that every type of Italian rice is used for specific dishes. Try the following recipes and discover the true Italian flavors.

Risotto all'amatriciana (4 servings)

Ingredients:

• 1 1/2 cups of Carnaroli rice.
• 5.3 oz (150 grams) of guanciale (Italian cured pork).
• 14 oz (400 grams) of peeled and crushed tomatoes.
• 2/3 cup of pecorino romano cheese.
• 2 liters of vegetable broth.
• 3 tablespoons of dry white wine.
• Black pepper to taste.
• Salt to taste.
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Preparation:

In a saucepan, pour vegetable broth and keep it warm.

Cut guanciale into 0.5 cm strips.

In a saucepan, cook guanciale until it gets crispy and brownish.

Incorporate white wine, and cook until the alcohol starts to evaporate.

Season tomatoes with salt and pepper and add them to the saucepan. Cook this sauce covered at medium-low heat.

In another saucepan, toast the rice and add to the sauce. Stir very well.

Pour warm vegetable broth little by little.

And continue adding a few amounts of broth each time until rice is tender.

Take out rice from the heat, and add cheese.

Rice and milk pudding (4 servings)

Ingredients:

• 1 cup of white Baldo rice.
• 1 liter of milk.
• ½ cup of sugar.
• 1 tablespoon of butter.
• Vanilla extract to taste.
• Ground cinnamon to taste.
• Raisins to taste.

Preparation:

In a saucepan, pour milk, butter, and rice. Mix very well.

Add sugar and cook at medium heat. To avoid the mixture from sticking you must stir the mix carefully.

Reduce heat, and continue stirring.

When it gets creamy, remove it from heat, and add vanilla extract.

Serve with raisins and cinnamon on the top.

A simple and tasty rice dish when you are short of time

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Due to the fast-paced lifestyle of today, it is understandable that cooking is not the priority for many people, and it could even be considered by some as an arduous time-consuming task. Certainly, in a world full of responsibilities, spending time in the kitchen may not be feasible for everyone.

However, we all deserve a moment of peace in our homes and a well-cooked meal to enjoy, better if it is made by ourselves, and that is not an unattainable mission: there are quick and tasty recipes that can help anyone in those moments.

The recipes detailed below are microwave-based and are made to create easy and quick dishes as you have never thought before.

If you are interested in more recipes for rice with egg in the microwave you can see them here: minuterice.com/recipes/microwave-egg-fried-rice/

Vegetarian microwave eggs and rice recipe

Ingredients:

• 2 white eggs.
• 4 cups of brown rice.
• 1 large red grated onion.
• Salt.
• Provençal nutmeg.
• 4 perita tomatoes.
• Brown sugar.
• Neutral oil.

The first step is to do is cooking the rice, in this case, brown rice, so mix it with the water, the salt and the olive oil in a microwave-safe container (this is very important), that should be large enough, since the rice will increase in volume and it could overflow if the container can’t handle it.

If the container lid does not have a vapor vent, do not close it completely, try to leave a space for the steam to escape, and cook at maximum power (800 W) for 12 minutes.

When time is up, take the container out of the microwave, uncover it, stir it well with a spoon or a fork, and put it back in the microwave, also at maximum power for another 10-12 minutes.

Let it rest for a few minutes to finish cooking, so it can be used later. To further separate the grains, use a strainer and cool running tap water to drain it well.

Then place the rice on a deep plate and open the 2 white eggs on top of the rice, place it in the microwave for a minute and a half without adding any oil or butter.

The final touch will be the sliced tomatoes, so place it on the rice, then you can rectify the salty or sweetness of the dish using salt or sugar, and voila you can present it.

Microwave fried rice recipe

Ingredients:

• 1 tbsp of butter.
• 1 chopped onion.
• 4 slices of bacon, chopped.
• 1/2 cup chickpeas.
• 2 cups of rice.
• 3 cups of hot water.
• 2 cubes of shredded chicken broth.
• 1 red bell pepper.
• 1 cup of mushrooms.
• 1 tbsp of mixed herbs.
• 1 pinch of salt and pepper.

In a microwave-safe saucepan, put the bacon, the onion and the peas along with the butter. Set the M/O on high for 6 minutes. Take it out carefully and stir.

Rinse the rice under tap water and pour it onto the pan with 3 cups of hot water and the vegetables. Stir it again.

Add salt, pepper and the herbs to taste, and microwave on high for 10 more minutes. Stir the rice.

Set another 10 minutes on high and when done, remember to stir again before serving.

Recipe for rice with vegetables and ham in the microwave

Ingredients:

• 2 glasses of vegetable or chicken broth.
• 1 cup long or round grain rice.
• 2.5 oz (75 g) serrano ham chopped pieces.
• 2 carrots cut into brunoise.
• 1 tsp of the spice you like, curry, cumin or any other.
• 130 gr. frozen peas.
• A good drizzle of olive oil.
• Salt.

In a microwave-safe bowl, put the drizzle of oil and then the rest of the ingredients. So let's try to integrate everything by stirring them well.

Including the rice which we have previously cooked with the microwave. To do this, put the salt, the rice, and the water together with just another splash of oil, in this case, a cup of rice and a cup of water, in a microwaveable bowl, for 12 minutes is enough for it to be ready.

Microwave uncovered on full power for 20 minutes. Once it beeps, don’t open the door and let it stand for 5 minutes.

Then you can serve and enjoy it.