Brown rice vs white rice: A nutritious battle on our plates

Rice is a plant known worldwide. It is cultivated in China, India, Vietnam, the Philippines, and Japan. These distinctive grains often appear on the plates of residents of all countries. Does their colour matter? Yes. Although it's the same variety of grain, the processing and methods the grains undergo before reaching store shelves are very different.

Brown rice, also known as whole grain rice, retains its outer layer of bran. This layer gives brown rice its characteristic brown colour and makes it rich in nutritional value. Compared to white rice, which undergoes a polishing process, brown rice retains more nutrients such as fibre, B vitamins, and minerals.

The grains differ not only in colour. Brown rice has a more pronounced, nutty flavour and a more rigid texture, requiring a longer cooking time. The production process for brown rice is much less intensive than for white rice. The bran and germs remain on the grains, allowing it to retain its natural shape and nutritional properties.

It's not without reason that brown rice is considered more nutritionally valuable than its white counterpart. The caloric content of brown rice is about 204 kJ per 100 grams of cooked product. This makes it a light yet filling choice, ideal for those watching their waistline. Brown rice is a rich source of complex carbohydrates, which provide energy gradually, ensuring a long-lasting feeling of fullness. Additionally, it contains fibre, which aids digestion and regulates bowel function, which is particularly important for people with digestive issues.

There are many ways to use brown rice in the kitchen. For example, it can be used as a side dish for main courses as a substitute for white rice. It is also great for salads with vegetables and healthy proteins such as chicken or tofu. Brown rice also works well as an ingredient in soups, where it adds not only nutritional value but also texture. It can also be used in one-pot dishes.