brown rice on table

Importance Of Brown Rice

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 bread and chappati, which is traditionally made from wholemeal flour, are some of the commonly available whole-grains. Wholemeal pasta, noodles, biscuits and oats are also more commonly available in the supermarkets today.

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 bread and chappati, which is traditionally made from wholemeal flour, are some of the commonly available whole-grains. Wholemeal pasta, noodles, biscuits and oats are also more commonly available in the supermarkets today.

My Healthy Plate - Carbohydrates 

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

Related: Wholegrains — The Wise Choice!

The Dark Side of Whiteness

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 off 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.

cross-section of a wholegrain​​

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.

Is Brown Rice Healthy?

The nutrients in whole-grain can help us maintain healthy blood pressure, lower our risk of heart disease and help manage blood sugars if we have diabetes. When you switch to whole-grains, you'll notice that you experience fewer intense hunger pangs.

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

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