What is the difference between parboiled rice and brown rice? Which one can be healthier?
Both rice qualities have different flavor and taste. RAW is more healthier because it has more % of nutritious content as compare to Boiled rice.
Paddy Processing methods in South India is as below :
Raw Paddy is Dried below 11% Moisture or even Less .
Then It’s Directly Milled to get Brown rice & Brown rice is polished to White Raw Rice
2. Steam Rice
Raw Paddy is Directly Steamed .Then It’s Dried to reduce the moisture from 25 to 12 % Moisture, Milled & Polished to White Steamed Rice
3. Ponni Boiled Rice (Single Boiled)
Raw Paddy is Soaked in water tanks at normal temperature for Hours.Then its Boiled using manual or Automatic Paddy Cooker using steam from Pressure Boilers .Dried to reduce the moisture from 35 to 10 % Moisture, Milled & Polished to White Boiled Rice
4. Kerala / Red Matta Rice (Double Boiled)
Raw Paddy is Soaked in Hot water tank at around 80 Degree Celsius. Then its again Boiled using manual or Automatic Paddy Cooker. Dried to reduce the moisture to 10 % Moisture, Milled & Polished to White Boiled Rice
So the point i want to pitch here is, there are actually 4 different process in rice industry.
For this we have to understand that
Boiling of Paddy gives you Most nutritious Rice…
So the ranking in my opinion is based according to Boiling Process
Rank 1 goes to Double Boiled Rice & It’s consumed more in coastal areas like AP & Kerala.
Due to Boiling twice (Boiling Paddy In Hot Water First & Boiling again through Paddy Cookers, more Gelatinisation occurs & Ultimately more Nutritious.
But the Double Boiled Rice colour will be Dark to light Yellow & But not White, Smelly on Cooking ,Grain size is comparatively Big with Raw & single boiled rice , Rice Cooking time is more ,takes more time to digest.. So coastal people while going to fishing prefers this type for their spicy gravies )
In Tamilnadu Ration Shop Rice will be Mostly Double Boiled.
Single Boiled Rice is mostly consumed in Tamilnadu and its ancient process from Tamilnadu. The Single Boiled Rice Ranks 2 for its nutrition & Wins against the characteristics of Double Boiled Rice.
Cooked rice can be stored for more hours than Steam & Double Boiled Rice.
Rice Fact : Old/ Matured Rice is good when compared with newly Harvested Crop
Old Rice on Cooking 1.Wont stick to each other 2.Wont spoiled even more water is added while cooking
Water : Old Rice ratio,3 Cup* of water : 1 Cup of Rice
Water : New Rice ratio,2 Cup* of water : 1 Cup of Rice
– any measuring cup common for both Water & Rice, say a tumbler,100 ML plastic transparent cup
3.Yields more as it serves more persons
4. Old Rice Rates and Markets are always Premium. New Rice is sensitive for cooking.
Steam Rice Process is now practiced in Many City across South India as Raw Paddy for steam Rice is only Newly Harvested Crop. To improve Cooking quality of Newly Harvested crop, Steam Rice Process is introduced.The rates will be cheaper & target markets are highly competitive & customers will be middle & lower classes .
Steam Rice Ranks 3.
Also Steam Rice appearance & quality will be Processed to suit the market condition to resemble like Single Boiled & Raw Rice. So many steam rice consumers do not know what type of processed rice they are Eating.
Raw Rice Ranks 4th place as no boiling takes places during Paddy processing.
Its consumed by people who falls in the taste of raw rice &
who believes that Raw Rice as Divine, Gods Gift & should be consumed without any human/Machine processing !!!
On polishing Raw rice tends to leave away all the nutrients its have.
Hereby: Only while boiling the paddy,the nutrients enters into rice kernel!
Better use only the Parboiled Rice variety.
Raw rice is the uncooked form. Commercial classification of raw rice is usually according to size — long-grain, short-grain or medium-grain, for example. The colors are primarily white or brown. Milled rice has had at least its husk and outer bran removed.
boiled rice (also called converted rice) is rice that has been partially boiled in the husk. The three basic steps of parboiling are soaking, steaming and drying. These steps also make rice easier to process by hand, boost its nutritional profile and change its texture.
A cup of white rice has about 200 calories—not insignificant considering it’s most often used as a small part of a larger dish. But there’s an easy, natural way to makericeless caloric: add a little fat, then let it cool.
It is suitability of stomach which should decide par boiled rice vs raw rice. For most people who have used to use one type of rice in their family, switching to other type can cause stomach trouble, mainly indigestion, acidity and gastric problem. Par boiled rice has slightly more protein and fat absorbed from the rice bran and retained.
A look at the current par boiling process in rice mil raises doubt if the nutrition is absorbed and retained sufficiently. In olden days, par boiling used to be a slow process either at home or at the rice milll. In olden days (more than 30-40 years ago), the difference between par boiled rice and raw rice was substantial. A person used to one type and ate the other type wrongly would surely get indigestion in olden days. Today, the difference is becoming minimal. Par boiled rice is called steamed rice rather than true par boiled rice. And, raw rice is also called “lightly” steamed rice. I am experienced to “feel” the difference between par boiled vs raw rice quality by holding it tightly in my fist and looking at the color of the rice. Today, the “feel” is less and less than it was 25 years ago.
It is also a rich source of 100 nutrients which includes Vit A, B1,B2,B3,B5,B6,B9,C,E etc. It is also a rich source of minerals like Selenium, Cr,Cut, Iron, Calcium etc.
It is a rich source of anti oxidants.
Acts as a pre biotics.
You can visit the site of whole grain council to see more on the subject.
Most importantly you can buy it from the farmer directly and its cheap. Retail price in Chennai is about Rs 40/ kg.
Potatoes if you have it as chips, well there is hardly anything good about the tonne of oil you consume along with it.
White polished rice has hardly any other nutrient other than starch.Potatoes too have different types, some have high starch content, others less so.
In both cases the most nutrient rich part is the one that is closest to the surface, Peeling and boiling of potatoes just removes that entire part. polished white rice has the same issue.
Boiled whole potatoes and brown rice, both are the healthier options. mix and match for a keeping the taste buds active!
Boiled rice is digested slowly, you don’t feel hungry early as with raw rice. It is much better for those who do physical work.
Boiled rice has more indigestible starch which is a good prebiotic , a tremendous benefit to the gut and your immunity. This makes boiled rice a far healthier option not only compared to raw rice but other grains as well. This benefit is best utilized by boiled rice used as fermented rice.
Rice has more proteins (but not a lot in comparison to other cereals).
Potatoes have more fiber and micronutrients compared to refined rice.
Howevere, unless your diet includes almost exclusively rice or almost exclusively potatoes, the question does not have great importance.
Neither rice nor potatoes are nutritionally complete and in a normal diet they are combined with other foods.
The healthiness of a food should be evaluated in the context of an overall die
– In polishing white rice lot of chemicals are used.
– Boiling kills the germs and insects or their nests.
– Steam rice, which is processed, gets digested soon and converts to fat (may be main reason many prefer not to eat rice nowadays, as we don’t want fat bellies). It is similar case where we ask for brown bread in our sandwiches, instead of white bread, by paying more bucks!
Of course in the olden days, there was NO parboiled/converted rice. After the husk was removed, the resulting brown rice was used to make Idly. The rice was boiled and then later ground. However, nowadays Parboiled/Converted rice is used. Parboiled rice is pre-processed, reducing the time required to pre-soak before grinding by about 4 hours on average. Parboiled rice also has gelatinized starch which gives added texture.
Of the types of raw rice, white rice is least nutritious because it has had the nutritious brown skin “polished” off; but if you tried to eat any kind of raw rice without cooking it, you will not get much nutrition from it because it likely will stay hard and largely undissolved through your whole digestive tract.
Boiling is not the most healthful cooking method, especially if you end up dumping some of the water that it cooked in, for some of the nutrients go into the water and would get dumped, too. Better to steam rice, and only long enough to make it soft enough to chew.
Typically, cooking causes food to loose nutrients, however, in the case of rice, it is very difficult for our bodies to break down the uncooked rice naturally. If our bodies can’t break it down then much of the nutrients are not absorbed. I recommend sticking with brown rice, as white rice is stripped of nutrients. If you are up for a more interesting twist, try grains like quinoa, farro, or buckwheat. They are grainy and very similar to rice but slightly more nutrient (especially protein dense).