Many people may already know that brown rice is better for our health than white rice.
But do you know the exact difference between them?
We at KINS have always recommended brown carbohydrates over white carbohydrates from the viewpoint of Microbiome Care.
So for rice, we recommend choosing brown rice over white rice, and for bread, whole-grain bread over refined bread.
And of course, there is a good reason why we at KINS recommend them.
Today, we will explain the reasons why brown rice is excellent for Microbiome Care and its surprising power.
- Difference between White Rice and Brown Rice
- Why brown rice is good for your health
- The peel and bran of brown rice are rich in food for microbiome!
- Is Brown Rice Perfect for You?
- Tips on how to choose and cook brown rice
- For those who dislike brown rice
Difference between White Rice and Brown Rice
Some may wonder what the differences are between white rice and brown rice.
Well, the only difference is the degree of refining.
Brown rice has only the outermost husk of the rice seed removed. The bran (thin skin) and germ remain intact.
On the other hand, white rice is refined to remove the bran and germ. It makes it easier to soak up water and cook fluffy rice in less time.
Brown rice takes longer to soak up water than white rice because it's covered with bran. This is why brown rice needs to be soaked in water before cooking.
Although brown rice needs more time to cook, it is richer in nutrients than white rice.
Now, let us introduce the nutritional benefits of brown rice.
Why brown rice is good for your health
As mentioned above, in the case of white rice, bran and germ are removed during the refining process. However, the bran and germ actually contain many essential nutrients such as vitamins, minerals, and dietary fiber.
In brown rice, these nutrients remain intact.
Moreover, brown rice and white rice have about the same calories, but brown rice has about six times as much dietary fiber as white rice. Also, the vitamin E content is about 12 times that of white rice.
From a nutritional standpoint, brown rice is very superior to white rice.
Another advantage is that brown rice is firmer than white rice, which is also good for our health.
White rice easily soaks up water, making it sticky, soft, and sweet to the taste. Brown rice, on the other hand, is dry, elastic, and slightly hard.
However, this moderate firmness leads to chewing the rice well and taking time to eat it. Chewing many times stimulates the satiety center, and this means that even if you eat a small amount of brown rice, you will feel full.
So, we may be able to say brown rice is ideal for weight loss!
The peel and bran of brown rice are rich in food for microbiome!
Brown rice has many excellent benefits compared to white rice for Microbiome Care too.
Brown rice is rich in dietary fiber in addition to vitamins and minerals. There are two types of dietary fiber, soluble and insoluble, and brown rice is rich in insoluble fiber.
While soluble fiber tends to feed Microbiome directly, insoluble fiber plays a major role in helping bowel movements.
Soluble and insoluble dietary fiber are both highly nutritious, but they are more effective when taken together.
It is said that the ideal ratio of soluble to insoluble fiber is approximately 1:2.
Soluble dietary fiber feeds good bacteria and improves the intestinal environment. Taking insoluble fiber together which facilitates bowel movements, can bring a synergistic effect.
So, preparing dinner like brown rice for staple food and side dishes of vegetables and seaweeds containing insoluble dietary fiber makes you a great Microbiome Caring Chef!
Is Brown Rice Perfect for You?
As we mentioned above, although brown rice requires a little more time than white rice, it is a beneficial food from the standpoints of nutrition, Microbiome Care, and diet.
In particular, the brown rice diet is ideal for the following people;
1)For those who are interested in Microbiome Care but not sure where to start
2)For those who practice a gluten-free diet
Brown rice provides vitamins, minerals, and insoluble fiber even without other side dishes. If you add side dishes such as vegetables, seaweed, mushrooms, and beans, which provide soluble dietary fiber, you can easily complete a well-balanced rice dish for Microbiome Care.
If you add fermented foods such as pickles, kimchi, Natto (fermented soybeans), or yogurt, you can take in good bacteria, making it the perfect dish for Microbiome Care.
Doesn't it sound easy to what you only have to do is prepare a simple dish of brown rice, vegetable-based side dishes, and fermented foods even if you don't know where to start Microbiome Care?
Brown rice is also perfect for those who practice a gluten-free diet.
When you practice gluten-free, you can't eat bread, noodles, pasta, oatmeal, or any other wheat products. But in fact, wheat and other grains that contain gluten also have important nutrients such as dietary fiber, vitamin B counties, minerals, and iron.
Since gluten-free practitioners can't get such nutrients from wheat, they tend to lack dietary fiber and B vitamins. Brown rice is a perfect food that can supplement the missing nutrients in such situations.
Tips on how to choose and cook brown rice
Brown rice is more nutritious than white rice.
But did you know that brown rice is more expensive than white rice?
This is because it is a little more complicated to produce brown rice than white rice.
Pesticides tend to remain in the bran and germ.
There's no problem in the case of white rice since bran and germ will be removed by the refining process. However, for brown rice, which we eat as it is with the bran and germ left intact, the use of pesticides can be a big problem.
For this reason, brown rice is often produced with low or no pesticides, which require more time and effort, making it expensive.
However, pesticide-free brown rice with the bran and germ left intact is safe and beneficial for our health. When you buy brown rice, we recommend that you choose pesticide-free rice, even if it is a little more expensive.
In addition, brown rice needs more time to soak up water than white rice. Do not rush, and let them stay in the water for a long time.
When cooking brown rice, rinse them with water, and soak them in water for at least 6 hours. If they are not soaked in water long enough, they will become hard. By allowing the brown rice to soak up water thoroughly before cooking, you can make it fluffy.
However, you may feel annoyed by soaking them water for every time.
If you do so, it might be a good idea to stop using earthenware pots or regular rice cookers and buy a rice cooker with a brown rice mode or fermented brown rice specialized rice cooker.
Most rice cookers with brown rice mode don't require time to soak the rice in water. Simply wash them and turn on the rice cooker as usual, and you can cook delicious brown rice.
Another useful item is a fermented brown rice cooker. You only need to add ingredients with brown rice and keep them warm to allow fermentation to proceed.
Fermented brown rice is an excellent fermented food. It is a highly recommended food for Microbiome Care, as it is glutinous, delicious, and has the added health benefit of fermentation.
For those who dislike brown rice
As mentioned above, brown rice is richer in nutrients than white rice and is prefect for Microbiome Care. And eating brown rice while chewing it well gives you a sense of satiety, making it perfect for weight loss.
However, if you usually eat white rice or bread as a staple food, you may not like the taste or texture of brown rice.
By soaking the rice in water or choosing fermenting brown rice, they become softer and easier to eat, so we strongly recommend giving it a try.
But if you still don't like brown rice, we also recommend rice with mixed grains.
It's a mixture of various types of grains with white rice. And even in grocery stores, you can find products like "grain rice mix" that you can just mix with white rice.
There are many different types of grains, but the most common are; black rice, quinoa, red rice, barley, glutinous millet, millet, and amaranth.
Each of the grains contains different nutrients and is more beneficial than eating white rice on its own.
Barley, in particular, contains both soluble and insoluble dietary fiber, which supports good bacteria. Amaranth also contains 23 times more calcium than white rice and is called an "amazing grain" for its nutritional content.
If you dislike brown rice, rice with mixed grains may be your answer.
Also, mixing brown rice with white rice is also another option to make it easier to eat!
Today we have talked about the difference between brown and white rice and the benefits of brown rice for Microbiome Care.
The important thing for Microbiome Care is every day’s healthy diet.
We hope you’ll enjoy efficient Microbiome Care by eating brown rice and live a healthy and beautiful life.