With the popularization of nutritional science, brown rice has gained increasing attention and appreciation and is regarded as a nemesis to "diseases of civilization," creating a growing trend of consuming brown rice.
Rice grains consist of various parts: the husk, pericarp, seed coat, aleurone layer, endosperm, and embryo.
Brown rice is the "pale yellow rice" product from which only the coarse bran has been removed, retaining the germ and inner layer. The nutrients of all grains are concentrated in the germ and inner layer; the germ controls the life of the rice, equivalent to the human brain, while the inner layer is equivalent to human skin. Through refining, white rice loses its "brain" and "skin," allowing bacteria to invade and consume the already scarce nutrients. In contrast, brown rice, relying on its inherent vitality and nutrients, can resist bacterial invasion. People often refer to white rice as "dead rice" and brown rice as "living rice."
It's not enough to just remove the coarse bran to be considered brown rice; brown rice must be 100% alive. When soaked in water, it must sprout within a week, otherwise it is still dead rice. Therefore, brown rice is also known as germinated rice.
Refined rice (commonly known as white rice) is the product from which only the endosperm is retained, with all other parts removed.
Since most of the nutrients in rice grains other than carbohydrates (such as protein, fat, fiber, minerals, and vitamins) are concentrated in the pericarp, seed coat, aleurone layer, and germ (collectively known as the bran layer), the nutritional value of brown rice is significantly superior to that of refined rice.
With the popularization of nutritional science, brown rice has gained increasing attention and appreciation and is regarded as a nemesis to "diseases of civilization," creating a growing trend of consuming brown rice. Differences between White Rice and Brown Rice
1. White rice makes people muddle-headed, while brown rice makes people intelligent. During processing, the structure of white rice is destroyed, nutrients are lost, and its vitality is gone. After losing its vitamins (B vitamins), white rice becomes inactive and oxidizes before being consumed, making it difficult to be fully burned in the human body. This forms intermediate metabolic products, lactic acid and pyrogallic acid, leading to blood acidification. Brown rice is a treasure trove of B vitamin complexes, has a high metabolic function, and contains detoxifying substances that neutralize and expel various harmful environmental pollutants, toxic substances, and heavy metals from the body. Vitamin E in brown rice can prevent arteriosclerosis and hypertension, its calcium content is twice that of white rice, it is beneficial for calming the nerves and purifying the blood, making the blood closer to a weak alkaline state.
2. Even with side dishes, white rice has no nutrition; eating only brown rice is still nutritionally rich. As "dead rice," white rice has had its germ and fiber removed, causing most of its nutrients to be lost and bringing various harmful side effects. Lack of fiber can easily cause constipation, a deficiency of vitamin B1 can induce liver disease, and insufficient calcium and iron can lead to developmental problems.
Brown rice contains a large amount of various active components in its germ and inner layer. Half the amount of white rice can make the stomach feel full. Because it doesn't require side dishes, the amount of chemicals entering the body is naturally reduced, and brown rice is recognized as a necessary food in the era of environmental pollution.
3. White rice dulls the mind, while brown rice can nourish the brain. Among the factors adversely affecting brain function, the most important is a deficiency of B vitamins. Once phosphorus is lacking, judgment and memory are weakened. White rice contains almost no phosphorus.
The phosphorus content in brown rice is seven times that of white rice, and its variety of B vitamins is incomparable to white rice. Consuming the nutrients of brown rice can supplement many components that directly or indirectly affect the brain. It can also make cell metabolism more active, thus keeping the mind clear forever.
4. The relationship with cancer. The primary cause of cancer is a deficiency of one of the three B vitamins (riboflavin, niacin, pantothenic acid). When people eat white rice, a carcinogenic substance called "resorcinol" is formed. The danger of this carcinogen accumulating daily for those who eat white rice every day is imaginable.
Brown rice is an anti-cancer food. It is a treasure trove of B vitamin complexes, beneficial for preventing cancer. The germ contains large amounts of special anti-cancer substances and vitamin K, which is almost absent in white rice, so it can also help treat cancer.
How to Cook Brown Rice
1. Choose high-quality brown rice (the prerequisite is that it is pollution-free and natural brown rice. Select rice cultivated with minimal use of chemical pesticides. Only rice that sprouts after being soaked in water for a week is truly brown rice).
2. Soak in cold water for about 8 hours.
3. Use a pressure cooker; the ratio of brown rice to water should be 1:1. If using a regular pot (including a rice cooker), the water should be 1.5 to 2 times the amount of brown rice.
4. Use low heat for the first 15 minutes, medium heat for the next 25 minutes, and low heat for the last 15 minutes. If using a regular pot or a flat-bottomed pan, after 15 minutes on low heat, sprinkle a little cold water into the pot, cover the lid again, and turn to high heat for 5 seconds. Then turn off the heat, keep it in that state for 10 minutes, and the standard brown rice is ready. You can also mix in some other grains like soybeans or small beans to enhance the flavor and nutrition. Brown rice porridge can also be made.