Why Should We Eat Brown Rice and Wholemeal Pasta, Etc.?
There are much greater differences between white rice and brown rice aside from basic color. Brown rice is considered to be a whole grain that has several layers. The hull, or the outermost layer, is the only portion that is removed to produce what we know as brown rice. This process is quite gentle to the grain, and ensures the most nutrition is left in the rice, due to the lack of excess processing which is common in white rice. When brown rice is processed more, the germ and bran layers are removed, resulting in a grain that has lost many nutritional properties and is whiter in color.
That being said, the rice is not yet white rice, as it still needs to be polished to produce the appearance we are familiar with. The process of polishing removes the layer of the grain known as aleurone, which consists of essential, healthy fats. This layer must be removed during the refining process because once the fats are exposed to air, they quickly oxidize. The shelf life of the rice is prolonged by removing this component. The end result is white rice, which is nothing more than a refined starch with little nutritional value.
Brown rice, as well as other forms of whole grain products, such as whole wheat pastas, is considered to be an excellent source of manganese, as well as magnesium and selenium. When these grains are refined to the point they become white, nearly sixty seven percent of vitamin B3, fifty percent of manganese, fifty percent of phosphorus, eighty percent of vitamin B1, sixty percent of iron, ninety percent of vitamin B6, and just about all of the essential fatty acids and fiber are depleted. Because of this issue, fully refined products, such as white rice and pastas need to be enriched with vitamins. Even though these nutrients are added back, they do not provide the same nutritional quality as unprocessed forms of grains.
Another reason why eating brown rice, and other whole grains is beneficial is because they can improve your overall health. These grains have been found to help lower cholesterol levels. Also, eating at least one serving of whole grains, at least six times per week, can benefit women, especially those who are postmenopausal, to manage cholesterol levels, ward off high blood pressure, and lower their risk for developing cardiovascular disease.