Pishori Kenya Rice
Kenya Claim to Fame in the Rice World - Pishori !
Pishori rice is short-grain variety, it is known for its aroma and flavourful qualities and is grown in Kenya, especially in the Mwea region
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​Pishori rice in Kenya is classified based on kernel length: Extra long grain (7.00 mm and above), Long grain (6.00 mm to 6.99 mm), and Medium grain.
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​​​Brown rice is a whole grain while white rice has had some parts of the grain removed.
Each type provides a slightly different amount of nutrients.
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Pishori Rice
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Brown Vs. White Rice —Is One Better for Your Health?
7 Proven Ways Rice Improves Your Health
Here are 7 health benefits of Rice that are supported by scientific research.
1. Positive effects on blood sugar levels
Brown rice is high in magnesium and fiber, both of which help control blood sugar levels.
Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and decreases the risk of type 2 diabetes. Even just replacing white rice with brown has been shown to lower blood sugar levels and decrease type 2 diabetes risk.
On the other hand, eating lots of white rice has been linked to an increased risk of diabetes.
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This may be due to its high glycemic index (GI). The GI measures how quickly a food increases your blood sugar.
Brown rice has an average GI of about 65 and white rice has an average GI of about 73, meaning that white rice increases blood sugar levels faster than brown. Still, both are very high in carbs, which will cause your blood sugar levels to rise.
However, you can lower the GI of white rice by cooling it.
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This forms resistant starch, which moves through your digestive tract unchanged and works similarly to soluble fiber.
If you can, cook your rice the day before you want to consume it. Then, store it in the refrigerator overnight. Reheat when you are ready to eat it.
You can also combine rice with foods like vinegar or oil, which can lower the GI. Furthermore, you can try other varieties of rice with lower GIs, such as:
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basmati
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red
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black
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wild
2. May reduce heart disease risk
Studies suggest that eating brown rice instead of white rice helps reduce several risk factors for heart disease .
An analysisTrusted Source of 45 studies found that people who ate the most whole grains, including brown rice, had a 16–21% lower risk of heart disease than people who ate the fewest whole grains.
Whole grains like brown rice may also lowerTrusted Source total and LDL (“bad”) cholesterol. Brown rice has even been linked to an increase in HDL (“good”) cholesterol. But these findings aren’t consistent across all populations.
3. Rich in antioxidants
The bran of brown rice contains many powerful antioxidants, which can help neutralize harmful free radical compounds and reduce inflammation in the body.
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Studies show that due to their antioxidant levels, whole grains like brown rice may help prevent chronic diseases such as heart disease, cancer, and type 2 diabetes.
4. Aids weight control
Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI), and circumference of the waist and hips.
In one studyTrusted Source including 29,683 adults and 15,280 children, researchers found that eating more whole grains was linked to moderate body weight in both adults and children.
A recent meta-analysis Trusted Sourceof 13 clinical trials found brown rice reduced weight, BMI and waist circumference when compared to white rice. Another studyTrusted Source compared to those mentioned in this section that found white rice, but not brown rice, was associated with an increased risk of weight gain.
5. Brown rice contains antinutrients
Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrients. Brown rice contains an antinutrient known as phytic acid, or phytate, that makes it more difficult to digest.
While phytic acid may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from food. Soaking rice before cooking can help retain some of the nutritional value.
Over the long term, eating phytic acid with most meals may contribute to mineral deficiencies. However, this is very unlikely for people who eat a varied diet.
6. Brown rice contains arsenic
Brown rice tends to be higher in arsenic than white rice.
Arsenic is a toxic heavy metal that is naturally present in the environment, but it has been increasing in some areas due to pollution. Significant amounts have been identified in rice and rice-based products.
Long-term consumption of arsenic may increase your risk of chronic diseases including cancer, heart disease, and type 2 diabetes.
However, this should not be a concern if you eat rice in moderation as part of a varied diet. A few servings per week should be fine.
If rice is a big part of your diet, you should take some steps to minimize the arsenic content. There are several effective tips in this article.
7. Brown rice benefits
Nutrient rich
Brown rice has a slight advantage over white rice when it comes to nutrient content. It has more fiber and antioxidants, as well as more vitamins and minerals. However, these differences aren’t hugely significant.
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For comparison, 100 grams (3.5 ounces) of cooked brown rice provide 1.6 gramsTrusted Source of fiber, whereas 100 grams (3.5 ounces) of white provide only 0.4 gramsTrusted Source of fiber.
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In the US and 5 other countriesTrusted Source, white rice is required to be fortified with iron following the milling process, which is why white rice is shown below to have more iron than brown rice.
The list below compares other vitamins and minerals in terms of their percentage of a person’s recommended Daily Value (DV)Trusted Source:
Brown rice. White rice
Thiamine 15% 14%
Niacin 16% 9%
Vitamin B 65% 4%
Magnesium 9% 3%
Phosphorus 8% 3%
Iron 3% 7%
Zinc 6% 4%
The bottom line
While white rice and brown rice are high in starch, brown rice contains more fiber, nutrients, and antioxidants. When eating white rice, add legumes and vegetables to ensure that you are having a more nutrient dense meal.
That said, either type of rice can be part of a healthy diet — as evidenced by the long history of white rice in the traditional cuisine of many cultures. Brown rice may have a more favorable nutrition profile, but there’s nothing wrong with having white rice as a part of a balanced diet.