Any rice that is not white in colour, belongs to the category of unpolished rice. This includes black rice, red rice and such varieties where the outer bran layer is not removed. When the unpolished rice (whole grain) undergoes milling, a process used to change brown rice into white, it becomes polished rice. Milling affects the nutritional quality of rice. When unpolished rice is milled, the bran layer is stripped off, thereby removing the carbohydrates’ core. The bran layer consists of various nutrients, including thiamine, which is an important component in mother’s milk.
Brown rice is nothing but unpolished rice
As per nutritionists, brown rice is the generic term for unpolished rice or whole grain rice. Brown rice is not a rice variety. Rice has several outer layers including germ, husk, and bran. In brown rice, only the inedible husk is removed, while the bran layer and cereal germ are intact. These layers give it texture and colour. Brown rice is loaded with nutrients and fibre. Brown rice has 3.1 grams of fibre per 100 grams. It is relatively low in calories, gluten-free and can be included with a variety of various dishes.
Health benefits of unpolished rice
Unpolished rice has several nutritional benefits. It contains lots of fibre, which is due to the presence of bran, germ, and endosperm. When the grain is processed, the endosperm is left. The bran contains 80 percent of minerals and the germ contains vitamin E, minerals, unsaturated fats, antioxidants, and phytochemicals. Besides, the antioxidant levels in unpolished rice are higher than in white rice. Even doctors are prescribing more whole grain foods in their diet these days.
The bran contains two important things: fibre and essential oils. Fibre is very important to prevent various gastrointestinal and heart diseases. Besides, the oils present in the bran of whole-grain help to reduce serum cholesterol, a risk component in heart diseases.
Rare varieties of Unpolished Rice
Those varieties of rice, which has an outer bran layer belong to the category of unpolished rice. Let’s explore rare unpolished rice varieties like black rice, red rice and Rajamudi rice
Once called the forbidden rice, black rice is now cultivated all over the country, but in relatively lesser amounts. It is a rich source of proteins, vitamins, and other essential nutrients. It is filled with antioxidants like anthocyanin, which is good for controlling diabetes and heart diseases. It is also good for skin and hair due to its vitamin E content. Black rice also contains fibre and iron.
Nutritious Rajamudi rice is good for daily consumption. It has good dietary fibre as compared to polished rice. It is rich in antioxidants and phytonutrients also. The antioxidants prevent our body from infections and free radicals. Zinc present in Rajamudi rice improves the immunity and speed up the recovery and healing of the body. It also has heart benefits as well. It removes the plaque that gets deposited in the arteries. Rajamudi rice is also known for providing bone strength. It also has low glycemic index.
Red rice is a whole grain that comes in russet or red colour. It has a nutty flavor and rich in nutrients. Its rich colour is due to the presence of anthocyanin, an antioxidant, which is crucial to losing weight. Red rice has great nutritional value and thus makes it a healthy diet option. A cup of red rice contains 48 grams of protein, three grams of dietary fibre and four grams of protein. A cup of cooked red rice also contains 80 percent of manganese.
Gone are the days where people cared less about the nutritional aspects of rice. Now, people make sure that what they eat is rich in vitamins and minerals. Even the difference between polished and unpolished rice is getting popularized among people. Since unpolished rice has better nutritional qualities as compared with polished ones, health experts advise to include a mix of unpolished rice varieties in your diet. This is crucial to get the benefits of all the nutrients for your body.