Brown rice contains five times more fibre than white rice.

Wholesome Goodness of Whole Grains

Half of your plate should be filled with veggies and fruits. What goes into the other half?

At least a quarter of our Healthy Plates should be filled with wholesome goodness — whole grains to be exact. Brown rice, wholemeal or whole wheat bread and chappati traditionally made from wholemeal flour are some of the commonly available whole grains.

Wholemeal bread, pasta, noodles, biscuits, and oats are also more commonly available choices in supermarkets today.

Fill a quarter of your plate with whole-grain foods like brown rice or wholemeal noodles 

Nutrients in Whole Grain Foods

Whole grain foods contain vitamins and minerals, namely vitamins B and E, iron, zinc, and magnesium. They also contain phytochemicals (lignans, phytosterols) and inulin (a type of dietary fibre).

Related: Wholegrains — The Wise Choice!

Brown Rice vs. White Rice

The opposite of whole grain is not half-grain but refined grains. White rice and white bread are made from refined grains.

What most people don't know is that all grains start as whole grains. When refined in a process known as milling, the bran and germ — the parts that contain the nutrients that are good for us — are removed.

Parts of a Whole Grain

Whole grain has bran, endosperm, and germ​​

The nutrition benefits of brown rice far outweigh that of white rice. White rice contains five times less fibre and two times less iron than brown rice. Brown rice is rice that has not been refined, polished or milled.

Brown rice vs white rice – brown rice has twice as much iron

Benefits of Brown Rice and Other Whole Grains

The nutrients in brown rice and other whole grain foods can help us maintain healthy blood pressure, reduce the risk of heart diseases and help manage blood sugars if we have diabetes. When you switch to eating whole grains, you'll notice that you experience fewer intense hunger pangs.

Health benefits of whole grains include better weight management, lower risk of heart disease and lower blood cholesterol.

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