Losing weight, maintain weight, sate off the effects of condition are the reasons for most to embarking a new and lasting health and fitness lifestyle. Exercise changes body composition, stamina and strength. But changing food related thoughts and behaviors can be the key to lasting weight loss. Every time you diet to lose weight, you lose lean tissue; therefore, you must decrease caloric intake to avoid subsequent weight gain.

Friday, October 11, 2019

High fiber brown rice

Brown rice is whole grain rice with intact bran layer and the inedible outer hull removed. It is the unmilled rice containing the pericarp, the seed coat and nucellus, the germ or embryo, and the endosperm.

Brown rice consists of the outer layers (pericarp, seed-coat), and the nucleus (bran), the germ or embryo; and the endosperm. The endosperm consists of the aleuronic layer and the endosperm proper (subaleurone layer and the starchy or inner endosperm). The aleuronic layer encloses the embryo. Pigment is confined to the pericarp [8] which gives the colour to brown rice.

The dark color of brown rice is due to the bran layer and is rich in vitamins like thiamine, niacin, pyridoxine, andminerals like manganese, phosphorus, and iron.

Brown rice is produced by dehusking the hull. Un-milled rice has more protein and fibre than the milled or polished rice and can be considered as more nutritious. Rice is ground into several milling grades to obtain the different types of rice flours and grains. This includes: brown rice (only hull removed), unpolished rice (hull, bran and most of the germ removed), and polished rice (aleurone layer removed from unpolished rice).

It is known that brown rice has the lower GI index than white rice. Therefore, brown rice is more suitable for patients susceptible for type II diabetes. The γ-aminobutyric acid (GABA) and dietary fiber of pre-germinated brown rice is higher that white rice.

Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes. The USA Rice Federation notes that brown rice contains no trans-fat or cholesterol. It has only trace amounts of fat and sodium.
High fiber brown rice
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