Guides

Brown rice has been gaining much popularity over the recent years as a healthier alternative of rice for all the health enthusiasts. Let’s take an in-depth look into the science behind its high nutritional value and benefits to our everyday health!

 A rice’s nutrient content depends on the variety of rice soil and conditions that they grow in. The processing methods of the rice as well (parboiling or milling) influences the rice’s nutrient contents as well. Rice is a good source of Vitamin B1, B2 and B3. Rice that are highly milled or polished to get white rice is unable to retain their Vitamin B1 content. Therefore, the removal of the germ and bran from the brown rice produces milled rice which decreases the nutrients present. 

Glycemic index (GI) shows how easily the carbohydrates present are absorbed by the body. The higher the glycemic index, the easier the carbohydrates are digested into glucose and absorbed by the body. Rice has always had a bad reputation of having high GI. Research has now shown that the methods of food processing affects the starch content and glycemic index. Modern methods of food processing makes the starch in rice more digestible hence increasing the GI of white or polished rice compared to healthier brown rice. Hence, brown rice which has a lower GI is more suitable for diabetes patients who would still love to have rice in their daily diet.

Rice bran physically protects the rice from invaders and it consists of nutrients that help support the plant. The bran itself has a similar function in the human body as it is a good source of energy as well as some protein, antioxidants and Vitamin B. Rice bran is made of crude protein, fat, fibre and carbohydrate as well as trace amounts of calcium, magnesium and zinc. Research has shown that the whole rice grain including rice bran is linked to reduced risk of obesity and weight gain. People who consistently consumed whole rice grains including the bran experience less weight gain as well compared to those who consume fewer whole grain foods. Higher consumption of rice bran is also linked with lowered risk of hypertension and better cardiovascular health. 

Research has also shown that consumption of rice bran may exert beneficial health to cancer. Rice bran contains chemopreventive agents such as ferulic acid and phytic acid and these induce apoptosis, which helps inhibit cell proliferation and alter cell cycle progression in malignant cells. They protect against tissue damage through scavenging of free radicals and blocking of chronic inflammatory responses. 

All in all, the low cost of rice production and accessibility of rice bran makes it a suitable candidate for global dietary chemoprevention. All these benefits cements brown rice’s position as a favourite choice for health enthusiasts and even have a significant impact on cancer prevention in the future for the global population.

Nearly 90% of rice production comes from Asia alone! Over 300 million acres of land in Asia is used to produce rice alone, with China and India supporting 50% of the total production. 

There are three different types of rice grains: Japonica, Javanica and Indica. Japonica rice grains are high yielding and hardy against diseases. Javanica rice falls in between Japonica and Indica in terms of yield, hardiness and usage. Indica rice yield less than Japonica types and are often grown in tropics.

Four distinct types of ecosystems for cultivation has been developed. They are known as:

• Irrigated Systems. Covers 75% of production. Rice here is grown in embanked paddy fields.

• Rainfed Lowland. Can only sustain one crop per season, mainly found in areas like East India, Indonesia and Philippines.

• Upland. These are generally dry, unbunded and directly seeded. Usually crops are sown interspersed with another crop.

• Flood-prone agroecological zones. These are abundant in South and Southeast Asia, and are characterized by extreme flooding and drought. Yields may be low and variable.

Minimal soil manipulation is required before planting the rice seeds. All seeds are soaked prior to planting and usually seeding is done by hand in many Asian countries. The seedlings are transplanted into flooded paddies after 30-50 days of growth. Larger enterprises may sow rice seed via machinery or even light aeroplanes.

Once the plant has fully grown (approximately 3 months) and the grains have began to ripen, the water is drained from the fields and harvesting can commence. Harvesting can be done by hand or even using machinery. Rice grains must be dried before milling. This can be achieved via heated air or naturally occurring sunshine.

The grains are usually processed automatically at a mill and this is where the hulls are separated from the grain. Hulled rice grains are also known as Brown Rice.

The bran layers also contain oil which makes brown rice spoil fast. This is why brown rice is further milled. If the grain is further polished by a brush machine it becomes white rice. This is then coated with glucose to increase luster. This processed rice may be submerged in a vitamin and mineral bath that helps further enrich the rice’s nutritional content.

No part of the harvested rice plant goes to waste. Straw is used for bedding for livestock and some of it is even used for livestock feed.

Rice is a staple food for more than half of the world’s population. As the world’s population increases, it is estimated that over 80-100 million new people need to be fed annually. Hence, it is important to review and constantly improve the rice production methods to the worldwide human population. Scientists and farmers face a constant challenge of increasing yield whilst minimizing environmental impacts. 

Traditional methods such as flooding paddy fields and burning rice straw in open fields contribute highly to environmental pollution. Research organizations such as the International Rice Research Institute constantly work with farmers to develop methods to adapt to climate changes as well as reducing the carbon footprint of rice production. Some of the solutions include the promotion of water-saving technologies such as direct seeded rice and alternate wetting and drying methods. Additionally, various technology upgrades have been proposed to help address losses in the post-harvest value chain such as upgrading drying and storage automation mechanisms, near real time information and also working with governments to prevent further loss of productive agricultural lands.

With rice being a staple food for a huge majority of the world’s population, it has the potential to be a convenient vehicle for micronutrients in children. Scientists are developing rice varieties that are enhanced with minerals that help with children’s growth and development such as vitamin A, Zinc and Iron. Additionally, further research is being done on low GI rice such as brown rice which has been proven consistently as a staple diet for diabetes prone patients as well as a healthier alternative for the general public.