Re: Glycemic Index and Diabetes

Jackie Patti <jpatti@xxxxxxxx> wrote:
Kurt wrote:
My apologies.

Anyway, here is a link I've posted before that has a lot of
information about whole grains that I think is of interest. Note that
they too use the phrase "brown rice" but establish clearly that it is
whole grain brown rice they are talking about. The nutrition bases
that you and Alan mentioned did not.

I'm unsure that the USDA database distinguishes between the two. When I
searched for brown rice, all I saw was different grain lengths and raw
vs. cooked.

I'm not sure I distinguish between the two either; I've always assumed
when I bought plain, ordinary brown rice that it was a whole grain.

http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=128

I like that site. I don't always agree with it 100%, but they have good
general info there.

I don't see them distinguishing well between degrees of milling of brown rice.

"Another way that rice is classified is according to the degree of
milling that it undergoes. This is what makes a brown rice different
than white rice. Brown rice, often referred to as whole rice or
cargo rice, is the whole grain with only its inedible outer hull
removed. Brown rice still retains its nutrient-rich bran and
germ. White rice, on the other hand, is both milled and polished,
which removes the bran and germ along with all the nutrients that
reside within these important layers."

For example, I find here that what is called brown whole-grain basmati
is milled a lot more than what is called brown whole-grain
arborio. The milling of the basmati in some places goes right through
the brown area to reveal streaks of the white starchy inner, whereas
the brown arborio has its entire brown covering intact. That milling
difference is reflected in the different cooking times these require.
It's not a consequence of the grain shape, because it's easy enough to
get whole grain wild black rice (which it calls "Forbidden rice") with
the entire fibrous dark purple shell intact.

If you want the benefits of the fibrous brown outer layer of the rice,
it seems likely to me that the more of it that it left on the more
benefit you'll get, and there are lots of differences here between
different varieties of what is called "whole grain brown rice."

It looks like most of the nutrition is in the rice bran. I'm pretty
sure my grocery sells this as a product. I've been using oat bran and
wheat germ in my "power cereal", might need to consider adding some rice
bran to it also.

I see they mention "forbidden rice" there too; I saw this in the grocery
today and had no idea what it was. Black rice that turns purple - who
knew such a thing existed?

You can get it in the gourmet sections of the local supermarkets
here. There's also dark brown and red varieties of wild rice which are
similarly long and thin. If I were a rice eater I'd go for the purple
one, but for reasons others have explained I prefer other grains with
higher micronutrient and fibre contents than whole grain brown (or
black) rice.

--
Chris Malcolm cam@xxxxxxxxxxxxxxxxxxxx DoD #205
IPAB, Informatics, JCMB, King's Buildings, Edinburgh, EH9 3JZ, UK
[http://www.dai.ed.ac.uk/homes/cam/]

.

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