White rice comparison
Brown rice and white rice have similar amounts of calories, carbohydrates, and protein, although many types of brown rice contain more fat than white rice. The main differences between the two forms of rice lie in processing and nutritional content.
When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.
Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such asVitamin B1, Vitamin B3, and iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the Food and Drug Administration (FDA).
One mineral not added back into white rice is magnesium; one cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.
In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice.
Cooking and preparation
A nutritionally superior method of preparation using GABA rice or germinated brown rice (GBR), developed during the International Year of Rice, may be used. This involves soaking washed brown rice for 20 hours in warm water (38 °C or 100 °F) prior to cooking it. This process stimulates germination, which activates various enzymes in the rice. By this method, it is possible to obtain a more complete amino acid profile, including GABA.
Storage and preservation
Brown rice can remain in storage for 6 months under normal conditions, but hermetic storage and freezing can significantly extend its lifetime. Freezing, even periodically, can also help control infestations of Indian meal moths.