Celiac Questions: Brown Rice Flour Vs. White Rice Flour — What’s the Difference?
by
Mark Fodchuk
If you’ve been diagnosed with celiac disease, your doctor probably advised you on the many foods and food ingredients you must avoid. Definite no-no products are those made with wheat, rye and barley, the popular gluten-bearing grains found in many breads, cereals, pastas, crackers and other baked goods.
Gluten also lurks in other less obvious places such as luncheon meats, salad dressings, yogurt, malt vinegar, soy sauce, many flavorings, and gravy and sauces thickened with flour.
People with celiac disease experience a severe immune reaction to gluten — the protein in wheat, rye and barley that can inflame the lining of the small intestine and interfere with the body’s ability to absorb nutrients and minerals. When you can’t get the nutrients your body needs, health complications arise.
Rice products — dietician-approved for celiac sufferers
Rice flour is one food ingredient you can eat without fear, since it contains no gluten. Compared to other gluten-free grain products, enriched rice flour is also a relatively nutrient-rich ingredient you can include in your gluten-free diet.
But which is better for you — brown rice flour or white rice flour? Is there a significant difference in nutritional value?
Brown rice flour explained
Brown rice flour is made from finely ground whole-grain rice. This slightly tan-coloured flour has a nutty flavor and is higher in fiber and nutrients than white rice flour. This is good to know, since people with celiac disease often need to supplement their nutrient intake, especially with folate, iron and dietary fiber.
What is folate?
Folate (an important water-soluble B vitamin) is especially critical for fetus development, which is why pregnant women especially should have this nutrient during and after pregnancy.
Adults should have at least 400 micrograms of folate daily and for women, at least 600 micrograms during pregnancy. One cup of brown rice flour contains 25 grams of folate versus 5 grams of folate in one cup of white rice flour.
White rice flour
As the name implies, white rice flour is made from ground white rice, and contains no bran or polish (the part of the layer under the rice bran) thus is lower than in fiber and nutrients than brown rice flour. White rice flour contains less folate than brown rice flour.
(By way of note, glutinous rice flour is also known as sweet, sticky, or sushi rice flour. It’s made from sticky short-grain rice that is higher in starch than brown or white rice. Like brown and white rice flours, glutinous rice flour doesn’t contain gluten either.)
Rice flour and fiber
Although our bodies don’t break down fiber, it plays an important role, particularly through our digestive system. Fiber helps us maintain regular bowel movements.
Consuming adequate amounts of fiber is especially important for people with celiac disease, but especially those newly diagnosed individuals who may have symptoms of diarrhea caused by gluten damaging the small intestine.
Comparison-wise, the dietary fiber of brown rice flour is more than double the amount found in white rice flour.
In summary: While all rice products are good for people who are celiac or suffer from gluten-intolerances, foods and snacks made with brown rice flour are better than white rice flour.
Information and discussions on celiac disease, gluten-free living and riceworks Gourmet Brown Rice Crisps can be found at http://www.glutenfreesnacksforme.com About the AuthorMark Fodchuk is a business author, advertising copywriter and article writing specialist. He is also creative director for The Marketing Chefs a Toronto-based agency that helps small businesses promote and market their products and services online and offline. http://www.TheMarketingChefs.com
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Celiac Questions: Brown Rice Flour Vs. White Rice Flour — What’s the Difference?}
