Rice, often dubbed the‌ staple of ‍life, undergoes ⁢a complex metamorphosis ‌from its ‍unrefined‍ state as ⁤paddy to the polished grains we know and ⁤love. This transformation ⁤not only alters the⁣ physical appearance of⁢ the rice but also significantly impacts⁣ its nutritional profile. During⁣ the milling process,​ several ⁣key components are​ affected,​ revealing the delicate balance between refining ‍and​ nutritional value. While the outer ⁢layers of the rice hold valuable nutrients, they ‌are often stripped away ⁢to achieve a desirable ⁢aesthetic and extended shelf life. Among the‌ nutrients ​most affected are:

  • Vitamins: B vitamins, particularly ‍thiamine, ⁢riboflavin, and niacin, are concentrated in the bran and germ ‍layers, ⁤which are largely removed ‌during milling.
  • Minerals: Essential ‍minerals ⁤like iron, ⁣magnesium,⁢ and zinc dwindle as they are primarily ‌found in the bran.
  • Fiber:​ The bran, removed‍ in the process, ⁤contributes significantly ​to dietary fiber, vital for digestive ⁢health.

The degree of milling can‌ vary,⁢ resulting in different ⁢types​ of ​rice, each with its unique nutrient‌ profile. For⁣ instance, brown rice retains its bran layer, thereby preserving much of its nutritional value, while white⁢ rice loses ‌many nutrients​ through⁢ polishing. ‌To ‌better illustrate the nutritional differences, consider the following comparison:

Type of Rice Calories​ (per 100g) Fiber ‌(g) Thiamine ⁢(mg) Iron (mg)
Brown ⁣Rice 111 2.6 0.09 0.41
White Rice 130 0.4 0.02 0.2