As we bring our YFoodie week to an end, I realized the importance of Whole Grain needed to be addressed!
While dining out, we see certain menus offering White and Brown Rice as alternative side dishes… And since there is always someone who asks about the difference between the two, this is our YLife moment to break down the intricacies of Rice!
Although Brown rice and White rice have similar amounts of calories and carbs… The one main difference between the two is distinguished in its processing process and nutritional content.
You see, during processing ONLY the outermost layer of a grain of rice is removed, to tune out what we know as brown rice; But in order to produce white rice, the layers underneath the husk, known as the bran layer and the germ layer, must also be removed!
Sooooo this process ends up leaving the starchy endosperm and removing several of the vitamins and dietary minerals, which are an essential to the nutritional benefits of any food! The polishing process removed nutrients, such as: vitamin B1, vitamin B3, and iron.
One mineral not added back into white rice is magnesium; one cup (195 g) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mgm.
Brown Rice Fried Rice:
Sauté 3 Tbsp. Earth Balance Buttery Spread
2 Cloves Garlic, Minced
1/2 White Onion, finely diced
3 1/2 Cups of Cooked Brown Rice
1 Cup frozen Mixed Medley Vegetables
1/2 Green Onion, Roughly Chopped
1/4 Tsp. Crushed Black Pepper
Scramble in 2 Eggs
Cook with Adding 3 Tbsp. Gluten Free Soy Sauce
Topped with 1 Tomato in crescent slices, 1/4 Cup of Green Onion-Diced!
Allow Rice to sit on burner at LoW Heat until serving at dinner!