Milling is the primary difference between unpolished and white rice. The varieties may be identical, but it is in the milling process where unpolished rice becomes white rice. Milling, often called “whitening”, removes the outer bran layer of the rice grain. Milling affects the nutritional quality of the rice Milling strips off the bran layer, leaving a core comprised of mostly carbohydrates. In this bran layer resides nutrients of vital importance in the diet, making white rice a poor competitor in the nutrition game. Fiber is dramatically lower in white rice, as are the oils, most of the B vitamins and important minerals. Unknown to many, the bran layer contains very important nutrient such as thiamine, an important component in mother’s milk. So, for healthy living have unpolished rice which has many essential health benefits to stay healthy.
Most nutritionists believe that eating unpolished rice instead of polished rice is better health-wise. Basically, white rice is unpolished rice with the husk, bran and germ removed. White rice is , therefore,quicker to cook, has a smoother texture, and (most important to me), easily absorbs sauces and flavour for what you’re eating it with. But unfortunately, all that convenience comes at a price: white rice is almost perfectly devoid of any nutritional value. A diet of almost 100% white rice results in thiamine deficiency that may result in beriberi disease. Some white rice manufacturers enrich white rice by adding nutrients to it. A comparison of enriched white rice and unpolished rice is much closer than plain polished rice and unpolished rice.
Many nutritionists also believe that unpolished rice’s bran has more vitamins than even enriched white rice has, and the source is natural (the benefit of which is debatable to me). But unpolished rice has a lot of dietary fibre which has some significant benefits to your gastrointestinal system.
Traditionally consumed after polishing or whitening, this process removes the nutrient-rich outer layer, leading to losses in dietary fibre, bioactive compounds, and vitamins. “Additionally, polishing increases the glycemic index due to higher starch content,” said Dr Vikas Jindal, consultant, dept of gastroenterology, CK Birla Hospital, Delhi.
Compared to polished rice, unpolished rice boasts a higher content of fibre, antioxidants, vitamins, and minerals, said Dr Jindal. “These nutrients play crucial roles in a balanced diet, which requires adequate protein, carbohydrates, fats, and vitamins. For weight management and diabetes control, consuming foods low in calories, fat, and sugar is key. This is where fibre shines,” said Dr Jindal.
According to Dr Jindal, it promotes satiety, lowers cholesterol levels, aids in bowel health, and assists in maintaining a healthy weight. “The fibre and nutrient richness of unpolished rice can enhance satiety, promoting a feeling of fullness and potentially reducing overall calorie intake. This aspect makes it a valuable addition to weight management efforts, providing sustained energy without compromising nutritional value,” explained Dr Rohini Patil, nutritionist, founder, Nutracy Lifestyle.
Brown rice boasts a distinct nutritional profile. Unlike polished rice, where calories come primarily from carbohydrates, brown rice derives its calories from protein and contains the fibre-rich husk that increases satiety, preventing overconsumption. “This translates to a steadier release of sugars, potentially preventing blood sugar spikes associated with diabetes. Studies have confirmed these benefits, demonstrating that consuming 150 grams of unpolished rice daily for six weeks led to significant reductions in body weight and waist circumference compared to polished rice consumption,” said Dr Jindal.
A very long, slender grained aromatic rice grown mainly in the foothills of the Himalayas in India and Pakistan. Sometimes described as the 'Prince of Rice'. It has a fragrant flavour and aroma and is the rice frequently used in Indian dishes. The grains are separate and fluffy when cooked. In Indian recipes it is often cooked with spices to enhance the grain's aromatic properties. Easy cook basmati and brown rice basmati are also available. Brown basmati rice has a higher fibre content and an even stronger aroma than white basmati.
Bomba rice is grown in different regions of Spain, mainly in Valencia and Delta del Ebro. Bomba can absorb three times its volume in liquid, but expands only in width and not in length. These characteristics make it particularly suitable for rice dishes such as paella, but it is also commonly used in soups. Unusually for short grain rice it is not sticky, which helps give paella its distinctive characteristics.
Grown in northern Italy, carnaroli is characterised by a higher starch content and firmer grain. Carnaroli is the first choice for many Italians when preparing risotto. Its particularly high amylose content helps maintain its shape, whilst giving the characteristic rich creaminess associated with risotto.
Carolino rice varieties are grown in the three most important production regions of Portugal. Carolino rice remains firm and tender when cooked, absorbs flavours and colours, and makes a creamy sauce, making it ideal for the preparation of stews, tomato-based and fish/seafood dishes that are typical of Portuguese cuisine.
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