BROWN RICE

Brown rice is whole grain rice, with the outer hull removed; white rice is the same grain after further milling and polishing to remove the bran layer and germ. Brown rice has a mild, nutty flavor, and is chewier and more nutritious than white rice. Red rice and black rice, also eaten unmilled, are essentially the same, varieties with a differently-pigmented outer layer. Any type of rice, unpolished, may be eaten as brown rice. Brown rice is in many ways superior nutritionally to white rice, but there have been concerns over excessive arsenic levels, though the amount of arsenic in rice varies with the rice plants' exposure to arsenic, with more danger from farmers' use of inorganic arsenic as a pesticide rather than from naturally occurring arsenic.

In particular a thiamine-deficient diet including polished rather than brown rice can cause the deficiency disease beriberi; this can be prevented, and treated, by eating unpolished rice instead.

Brown rice
Chinese name
Chinese	糙米
Literal meaning	rough rice
Transcriptions Standard Mandarin Hanyu Pinyin cāomǐ Wade–Giles ts'ao1-mi3 IPA [tsʰáu̯mì] Yue: Cantonese Jyutping cou3 mai5 Yale Romanization chou3 mai5
Vietnamese name
Vietnamese alphabet	gạo lứt
Thai name
Thai	ข้าวกล้อง
Korean name
Hangul	현미
Hanja	玄米
Transcriptions Revised Romanization hyeonmi
Japanese name
Kanji	玄米
Transcriptions Romanization genmai
Filipino name
Tagalog	pináwa

Rice, brown, long-grain, raw

Nutritional value per 100 g (3.5 oz)
Energy	1,548 kJ (370 kcal)
Carbohydrates	77.24 g
Sugars	0.85 g
Dietary fiber	3.52 g
Fat	2.92 g
Protein	7.85 g
Vitamins
Thiamine (B1)	(35%) 0.401 mg
Riboflavin (B2)	(8%) 0.093 mg
Niacin (B3)	(34%) 5.091 mg
Pantothenic acid (B5)	(30%) 1.493 mg
Vitamin B6	(39%) 0.509 mg
Folate (B9)	(5%) 20 μg
Minerals
Calcium	(2%) 23 mg
Iron	(11%) 1.47 mg
Magnesium	(40%) 143 mg
Manganese	(178%) 3.743 mg
Phosphorus	(48%) 333 mg
Potassium	(5%) 223 mg
Sodium	(0%) 7 mg
Zinc	(21%) 2.02 mg
Other constituents
Water	10.37 g
Units μg = micrograms • mg = milligrams IU = International units
Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database

Nutritional Content

Brown rice and white rice have similar amounts of calories and carbohydrates. White rice, unlike brown rice, has the hull removed; and has different nutritional content. Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, an excellent source of manganese and high in fiber.

When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.

Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamins B₁ and B_3,and iron are sometimes added back into the white rice. In the US the result is called "enriched rice", and must comply with Food and Drug Administration (FDA) regulations for this name to be used.

One mineral not added back into white rice is magnesium; one cup (195 g) of cooked long grain brown rice contains 84 mg of magnesium, while one cup of white rice contains 19 mg.

When the bran layer is removed to make white rice, the oil in the bran is also removed.

Among other nutrients lost are dietary fiber and small amounts of fatty acids.

It has been found that germinated grains in general have nutritional advantages. Germinated brown rice (GBR), developed during the International Year of Rice, is brown rice that has been soaked for 4-20 hours in warm 40 °C (104 °F) water before cooking. This stimulates germination, which activates various enzymes in the rice, giving rise to a more complete amino acid profile, including GABA. Cooked brown rice tends to be chewy; cooked GBR is softer, and preferred particularly by children.

Imitations

Parboiled rice is a modified process that forces into the kernel some of the vitamins found in the hull before the hull is removed. The process provides more nutrition than white rice while shortening the time necessary for final meal preparation.

Storage

Brown rice has a shelf life of approximately 6 months, but hermetic storage, refrigeration or freezing can significantly extend its lifetime. Freezing, even periodically, can also help control infestations of Indian meal moths.

Arsenic

A 2012 report from the USA publication Consumer Reports, found measurable levels of arsenic in nearly all of the sixty varieties of rice and rice products it tested in the USA. Consumer Reports states that brown rice has 80 percent more inorganic arsenic on average than white rice of the same type, because the arsenic tends to accumulate in the outer layers of the grain. Its 2013 analysis found that rice cereal and pasta can possess significantly more inorganic arsenic than the 2012 data showed. Consumer Reports said just one serving of rice cereal or pasta could place children over the maximum amount of rice it recommended for their weekly allotment, due to arsenic content. One study published in the Proceedings of the National Academy of Sciences (USA) journal found study found a median level of arsenic that was 56% higher in the urine of women who had eaten rice.

References

1. ^ Consumer Reports (2014-01-11). "How much arsenic is in your rice?. Retrieved 2015-03-27.
2. ^ Sohn, Emily (2014-10-20). "Contamination: The toxic side of rice".  Retrieved 2015-03-27.
3. ^ Yandell, Kate (2014-10-04). "How Rice Overcomes Arsenic". Retrieved 2015-03-27.
4. ^ Ware, Lauren (2012-03-14). "Dartmouth Medicine — Research raises concerns about arsenic in rice. Retrieved 2015-03-27.
5. ^ Greenfield MD, Russell (2011-08-12). "Taking Action: Arsenic and Our Children. Retrieved 2015-03-27.
6. ^ "nutrient profile". live science.
7. ^ "Enriched rice". US Food and Drug Administration. Retrieved 2016-03-06.
8. ^ Ito, Shoichi and Ishikawa, Yukihiro (2004-02-12). "Marketing of Value-Added Rice Products in Japan: Germinated Brown Rice and Rice Bread". Retrieved 6 March 2016.
9. ^ "Storage". Usarice.com. Retrieved 2012-05-17.
10. ^ Consumer Reports (2012-11-11). "Arsenic In Your Food". Retrieved 2015-03-27.
11. ^ Consumer Reports (2014-01-11). "How much arsenic is in your rice?. Retrieved 2015-03-27.
12. ^ Spivey, Angela (2012-01-11). "NIH: Studies find arsenic in food adds up". Retrieved 2015-03-27.

- Wikipedia 

How to Cook Frozen Shrimps That Still Have Shells

Uncooked shrimp can be purchased from the seafood section of your grocery store at a cheaper price than cooked and shelled shrimp. Once unfrozen, fresh shrimp are highly perishable and are only good for a couple of days. For this reason, buying frozen shrimp may be a better choice. Frozen shrimp which still contain the shell will also have a better flavor than those without shells.

Cooking shrimp in their shell helps to retain flavor. Photo Credit Jupiterimages/Comstock/Getty Images

Step 1

Remove the frozen shrimp from the grocery store packaging. Put them into a bowl and cover it with a lid. Allow the shrimp to defrost in the refrigerator overnight.

Step 2

Pour 2 liters of water into the saucepan. Add 2 tbsp. of sea salt to the water and bring the water to a boil.

Step 3

Add the shrimp to the boiling water. Reduce heat to medium low and cover the saucepan with a lid. Let the shrimp simmer for three to six minutes.

Step 4

Test the doneness of the shrimp by carefully removing one of them from the water and taking a knife to cut it open. It should be white in color and opaque throughout.

Step 5

Remove the shrimp from the pan by pouring them into a strainer. Run cool water over the shrimp to stop them from cooking further. Allow the shrimp to cool thoroughly before removing the shell.

Step 6

Remove the shell of each shrimp by twisting the head and pulling the legs off. Holding the tail, lift the shell upwards and away from the body. Remove the tail or keep on for decorative purposes.

Step 7

If your frozen shrimp have not been deveined, remove the vein by using the shrimp deveiner or a small knife. Run the deveiner or knife lengthwise down the spine from the head to tail. This will allow the vein to easily be removed with your fingers. Deveining the shrimp can be done before or after cooking the shrimp.

Tips

• To determine proper cooking time, consider the size of the shrimp. Small to medium-sized shrimp should take three to four minutes of cooking, larger shrimp should completely cook within five to eight minutes.

Things You'll Need

• Medium-sized bowl with a lid
• Paring knife
• Saucepan
• Strainer
• 1 pound of frozen shrimp in the shell
• 2 liters of water
• 2 tbsp. sea salt
• 1 shrimp deveiner

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What Type of Bread Is Used for Different Types of Sandwiches?

When it's lunchtime, the sandwich is king. The lunch staple dates back to the 1700s, when the Earl of Sandwich, a notorious gambler, asked for meat placed between two slices of bread so he could eat and gamble concurrently. The craze caught on as other gamblers ordered the same, and a lunchbox addition was born. Although a traditional sandwich may seem a bit boring, changing the types of bread and fillings can yield a different flavor and texture that allows the sandwich to be a versatile food.

Go beyond the PB&J for healthier options. Photo Credit MSPhotographic/iStock/Getty Images

White and Whole Wheat

When you head to the grocery store, chances are that you make a beeline for the bakery. There, you'll find rows of bagged sandwich bread. White and whole wheat bread varieties have a mild flavor, which make them best for mild fillings such as meat, vegetables and various butters. Unfortunately, white bread has been stripped of the whole wheat nutrients, so when in doubt, reach for the whole wheat variety. Two slices of whole wheat bread offers 3.6 g protein and 1.9 g fiber as opposed to white bread, which has only 1.9 g of protein and 0.6 g of fiber.

Flatbreads and Pitas

Traditional bread is made with yeast, which causes the texture to be light and airy. Yeast bread is a traditionally a Western culture item. In Middle Eastern cultures, bread is made unleavened so it does not rise. The result is chewy, dense types of bread such as pita and naan. Ideal for making wraps and stuffed pockets, unleavened breads typically have fewer carbohydrates than leavened breads, so they're a good choice when you're watching your daily carb intake.

Flavored Breads

Breads such as rye, pumpernickel and sourdough have distinct flavors that can often be acquired tastes. These breads are often sold as specialty items in bakeries and grocery stores. Because the flavor is often strong, they make the best sandwiches when paired with flavorful fillings, such as pastrami and strong cheese. Two slices of rye bread have 83 calories, 2 g of fiber and 3 g of protein, making it a sensible choice come lunchtime.

Bagels and English Muffins

Although sandwiches are often associated with lunchtime, breakfast can be an ideal time for a sandwich as well. Eating a breakfast sandwich made with lean meat and vegetables is a fiber-filled way to start the day and feel full until lunch. Bagels, which are circular and have a center hole, are notorious for being large, so check serving sizes before you eat one as a healthy breakfast. Or make a breakfast sandwich made with egg and lean meat with a whole wheat English muffin for a healthy alternative to fast food fare.

www.livestrong.com