Choose Ghana Brown and Parboiled Rice-FOOD Nutrition
FOR IMPROVED NUTRITION, CHOOSE GHANA
BROWN AND PARBOILED RICE
Introduction
The importance of consuming whole or minimally processed foods cannot
be over -emphasized. This is especially so, as prevalence of Chronic Non-Communicable
Diseases (NCDs) (e.g. diabetes, hypertension, stroke, cancers, etc.) is on the increase1.
Obesity is a major risk factor of NCDs, therefore choosing nutrient dense,
fiber-rich and low glycemic foods ought to be a lifestyle, particularly, at
this era where activity levels of many people are going down due to advancement
of technology.
It is against this background that the Ministry of Food and Agriculture
(MoFA) through Women In Agricultural Development Directorate (WIAD) is promoting the consumption of local rice,
especially parboiled rice and brown rice. They are a better source of fiber,
calcium, potassium and vitamin B3 than the regular white or polish rice.
What is parboiled and brown rice?
Parboiled Rice:- It is obtained when paddy rice is
soaked and steamed under intense pressure. Many of the nutrients from the rigid
outer hull go right in to the inner part of the kernel, and the hull is removed
when milled. The end result is packed with plenty of vitamins and minerals and
is very low on glycemic index (38)3.
Parboiled
rice has lesser dietary fiber compared to brown rice, but it cooks faster and
is much easier to digest and has a better flavor in comparison. If dietary
fiber is your only concern, then brown rice is what you should be looking at4.
Brown Rice:- Brown rice, on the other hand, is
produced when only the outermost layer, the hull, of the rice grain is removed.
This process is the least damaging to the nutritional value of the rice and
avoids the unnecessary loss of nutrients that occurs with further processing or
polishing. At this point, however, the rice is still unpolished, and it takes
polishing to produce the white rice we are used to seeing. Polishing removes
the aleurone layer of the grain--a layer filled with
health-supportive, essential fats5. It is worth noting that at least 11 lost nutrients during polishing
are not replaced in any form even with rice "enrichment.
NB:
Glycemic Index (GI) is a measure of how fast or slow sugar from food is released into the blood stream. GI of ≥70 is ranked high; GI of 55 – 69 is medium; and GI <55 is="" low="" sup="">3. Foods with high GI release their sugar into the blood stream at a faster rate, hence diabetics are advised to minimize the intake of such foods. (Foot note).
Glycemic Index (GI) is a measure of how fast or slow sugar from food is released into the blood stream. GI of ≥70 is ranked high; GI of 55 – 69 is medium; and GI <55 is="" low="" sup="">3. Foods with high GI release their sugar into the blood stream at a faster rate, hence diabetics are advised to minimize the intake of such foods. (Foot note).
Nutrition information
Parboiled and brown rice are rich sources of
(from the highest to the least) Manganese, Choline, Selenium, Phosphorus,
Magnesium, Copper, Folate, B vitamins, essential fatty acids (Mono &
Polyunsaturated, Omega 3 & 6 fatty acids) and fiber (both insoluble and
soluble). They also have healing properties and is very low in sodium. It is
worth noting that parboiled rice is similar to brown rice (close to 80%) when
it comes to nutritional content4.
NB: It is strongly recommended that,
rice, whether white or brown, must be consumed with other foods such as
legumes, vegetables or milk to increase its nutritional capacity.
Health benefits of consuming
brown/parboiled rice
Research shows that whole grains,
such as brown rice, contain many nutrients and powerful healing properties that
may help proper functioning of the body and prevent disease. See below:
1. The manganese in whole brown rice helps
increase the body’s efficiency of producing energy, improves nervous system,
improves bone health and protects the body from free radicals.
2. Whole rice has both high fiber and lower
glycemic index and increased intake may reduce the risk of developing diabetes
and cardiovascular diseases. It is therefore an excellent
grain choice for people with diabetes as its fiber helps out by keeping blood
sugar levels under control.
3. The high fiber content of brown rice may also help
with weight management
4. Brown rice has exceptionally high antioxidant activity/property that
are thought to protect against breast cancer
5. The selenium and fiber in brown rice may help reduce the risk of
cancer, especially colon cancer, as well as minimizing the symptoms of asthma.
6. The oil in whole brown rice increases the amount
of good cholesterol in the blood and thereby reducing the effects of bad
cholesterol
7. Brown rice and other whole grains are a rich source of magnesium, a
mineral that improves action of enzymes involve in the body's use of glucose
and insulin secretion. Hence regular consumption of whole grains reduces risk
of type 2 diabetes.
8. Magnesium, which brown rice is a good source, has been shown in
studies to be helpful for reducing the severity of asthma, lowering high blood
pressure, reducing the frequency of migraine headaches, and reducing the risk
of heart attack and stroke.
9. Pre-menopausal women who ate a diet rich in fiber from whole grains,
such as brown rice, and fruit enjoyed significant protection against breast
cancer.
10. A study published in
the American Journal of Gastroenterology shows that, eating
foods high in insoluble fiber, such as brown rice, can help women avoid
gallstones.
11. The International Study on Allergy and Asthma in Childhood suggests
that increasing consumption of whole grains and fish could reduce the risk of
childhood asthma by about 50%.
Below are benefits associated with the consumption of
all types of rice (polished or not)
12. Rice restores the
intestinal mucosa after stomach inflammation.
13. Rice
water is an ideal fluid for oral rehydration in case of diarrhea, especially
for children. It provides mineral salts, particularly potassium and complex
carbohydrate, which stop diarrhea.
14. It is
very useful in cases of hypertension and cardiac failure because of its low
sodium content.
15. It is
recommended for people suffering from gout or arthritis because of its mineral
and low protein content.
Uses
Forms
|
Foods
|
Flour
|
Apkle,
T.Z, kaponu, bread, cookies etc
|
Dough
|
Banku,
porridge
|
Whole
grain
|
Waakye,
rice-balls, jollof, plain rice, rice water
|
Roasted
flour
|
Porridge
and apranpransa
|
NB: Rice can be fortified with soya or soya + groundnut for babies as a weaning food.
Reference
6. Ni W, Tsuda Y, Takashima S, Sato H, Sato M, Imaizumi K.
Anti-atherogenic effect of soya and rice-protein isolate, compared with casein,
in apolipoprotein E-deficient mice. Br J NutrJul;90(1):13-20. 2003.
7. Cade JE, Burley VJ, Greenwood DC. Dietary fibre and risk
of breast cancer in the UK Women's Cohort Study. Int J Epidemiol. 2007 Jan 24;
[Epub ahead of print] . 2007. PMID:17251246.
8. Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL.
Long-term intake of dietary fiber and decreased risk of cholecystectomy in
women. Am J Gastroenterol. 2004 Jul;99(7):1364-70. 2004. PMID:15233680.
9. Tabak C, Wijga AH, de Meer G, Janssen NA, Brunekreef B,
Smit HA. Diet and asthma in Dutch school children (ISAAC-2). Thorax. 2006
Dec;61(12):1048-53. Epub 2005 Oct 21. 2006. PMID:16244092.
10. Nerica
Rice Recipe Booklet, 2011, Women In Agric. Development Directorate of Ministry
of Food and Agriculture.
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