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Are you aware that there are more than 40,000 different types of rice? That's about right; it's just a ballpark figure. Each kind is characterized by its own unique flavour, crispness, softness, form, nutrient density, and starchiness. For this reason, some rice types are preferable to others regarding healthfulness. Brown rice, one of the wide assortments, has become increasingly popular in recent years. At the same time, many argue that the parboiled rice variety is superior to brown rice because of its excellent nutritional profile. Let's explore who comes out on top in this age-old duel between parboiled and brown rice varieties.
Whole-grain brown rice
As the grain's essential components remain, we classify brown rice as a whole grain. Till the processing removes the inedible outer shell. Brown rice keeps the bran, germ, and endosperm layers intact.
The outer bran of brown rice has health benefits
Brown rice's bran and germ layers are responsible for its distinctive nutty flavour and chewy texture. The grain's starchy centre, the endosperm, provides carbs for energy, while the outer bran layer is fibre-rich. USDA estimates a cup of cooked brown rice contains 218 calories and 4.5 g of protein.
Analysis of brown rice's nutritional value
Carbohydrates make up the bulk of the calories in brown rice, with 15 per cent of the RDI being provided by only one cup (DV). The fibre content of the bran and germ is over 4 grams per serving, which is around 13% of the daily value. Brown rice, like other whole grains, has been linked with a reduced risk of cardiovascular disease, cancer, and diabetes.
A bowl of brown rice, Image Source: Freepik
Processing of boiled rice
Parboiled rice, which is also referred to as par-cooked rice and converted rice, is rice that has only been partially boiled. To create parboiled rice, whole grains are soaked, steamed under pressure, dried, milled, and polished. Nutrients in the hull are pushed back into the grain during this process so that nothing is wasted.
Parboiled rice's calorie and nutritional content
There are 94 calories, 4.6 grams of protein, and 1.2 grams of fibre in one cup of cooked white parboiled rice. For comparison, 41 g of carbohydrates are in a cup of parboiled rice.
The distinction between parboiled and brown rice
Brown rice and white rice differ nutritionally in a few important ways. Brown rice provides more incredible B vitamins, manganese, magnesium, phosphorus, and zinc, but white rice has equivalent calorie, carbohydrate, fibre, protein, and fat content. You should read on if you're trying to decide which of these two options is healthier from a nutritional standpoint.
Brown rice or parboiled brown rice
Brown parboiled rice is an excellent option if you enjoy eating parboiled rice. This is parboiled rice that has just had the hull removed, leaving the bran and germ untouched. According to the USDA, parboiled brown rice is more nutritious than parboiled white rice but has fewer nutrients than regular brown rice.
Rice that has been parboiled does not necessarily mean that it is brown rice because, after the husk has been removed, the rice can either be processed to produce parboiled white rice or it can be sold as parboiled brown rice. After being cooked, the texture becomes gelatinous and far less brittle than regular grains. Compared to brown rice (47) and white rice (89), parboiled brown rice has an extremely low glycemic index of just 38. Carbohydrates in parboiled rice do not significantly increase blood sugar, as indicated by a low glycemic index. More resistant starch, which helps to lower blood glucose levels, raises insulin tolerance. Parboiled rice contains significantly less arsenic than brown rice. Compared to brown rice, its nutritional value is reduced by 20%.
