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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 fibre. Brown rice has the outer layer husk removed only. White rice has the next layers underneath the husk (the bran layer and the germ) removed, leaving mostly the starchy endosperm. Several vitamins and dietary minerals are lost in this removal and in the subsequent polishing process.


Always choose brown rice to white rice or "enriched rice" which has added minerals and vitamins added back.

A good transition to eating brown rice is to add 1/3 of brown rice to white rice and adding more gradually to allow family members and kids too accustomed to it.


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