What is it?
Grass-seed AKA a Grain
White rice cooks faster, brown rice is the whole grain
What's in it?
Depends on the rice there’s over 120,000 varieties
Cooked White Rice is Mostly Water, Then Carbs, a little bit of protein, virtually zero fat, and that’s about it.
Easier to digest
Somes “Enriched” means micronutrients are added back in
Varieties + Benefits
Brown Rice has more fiber, micronutrients, and minerals because it’s the whole grain itself. Some people have a harder time digesting it, reducing protein and nitrogen balance.
Might carry more arsenic
Wild, Red, & Black - More protein, and fat, plus strong amount of antioxidants, different micronutrient profiles
BUT!
Phytic Acid which steals minerals from your body
Arsenic - carcinogenic know to cause cancer
Heavy Metals
How To Fix That?
Soak & Wash the rice first
Use Parboiling with Absorption method (PBA) to remove up to 50% more arsenic.
Consider sprouting (whole grain) rice to boost micronutrients and potentially further reduce arsenic
Opt for organic short grain sushi rice
Gluten Free?
Yes, but it has Orzenin which sometimes causes issues to gluten sensitive people
Will It Make You Fat?
If it’s all you eat then probably, but in a balanced diet probably not
Blood Sugar?
Brown rice has lower glycemic index than white rice but whole grain Basamati has lowest at around 50
Inflammatory?
White rice is usually more inflammatory than whole grain brown, red, wild, etc.
Bloating?
Usually rice itself doesn’t but what you eat with the rice does, some people with more irritable guts it can cause bloating and gas.
Keto?
Definitely not
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