Brown Rice versus White Rice; A Healthy Debate

In our previous blog post, we discussed some healthy Chinese options for you at Nashville's E Hur Wei.  One of the biggest diet arguments when you're eating Chinese food stems from the question:

White Rice or Brown Rice? What about Fried Rice? Just... No. You know it's GOOD, but not healthy. But everyone loves fried rice! 

What is the difference between brown and white rice? Aside from the obvious - color. A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing (discussed below). If brown rice is further milled to remove the bran and most of the germ layer, the result is not only a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain--a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that has basically lost all of its original nutrients.

Fried rice is undeniably bad for you, setting you back 450 calories and 14 grams of fat. Brown rice is better, with only 215 calories and a generous 3.5 grams of fiber per cup. But even though it's trendy to avoid white rice because it's a high-glycemic carb, it's honestly not so bad.

Calorie for calorie, brown and white rice are about the same.

Brown rice is said to reduce diabetes risk while white rice has a few consequence that you may not be aware of. For example, the refining process of white rice includes loss of fiber, vitamins, magnesium and other minerals, lignans, phytoestrogens, and phytic acid, many of which may be protective factors for diabetes risk.

Eating brown rice is usually associated with a health-conscious lifestyle. However, if you're researching brown and white rice, you will find a ton of conflicting information. Some experts say that white rice is in fact healthier for you than brown rice while others swear by brown rice and it's health benefits.

Whichever you prefer, E Hur Wei can cater to your needs! We can be as health-conscious as you'd like with many healthy menu options including gluten-free! Come visit us and see why Yelp reviewers rave about our food! 7075 Memphis-Bristol Hwy.  Nashville, TN 37221 or call in a To-Go order at 615-673-1003.

Our entire menu is accessible online at www.ehurwei.net.

Tips for Healthy Eating

Chinese food sure is tasty, but if you're on a diet, you might be thinking it's not the best choice for your caloric intake. E Hur Wei is here to guide you with some dining options that ARE healthy! Who said dieting had to be bland?

Anything steamed is obviously good, as is Jum (poached), Chu (broiled), Kow (roasted), Shu (barbecued), lightly stir-fried, dry stir-fried, or braised. If you're dieting, stay away from anything breaded, fried, or coated in flour. The best stuff is never good for you!

While dieting or watching your calories, avoid thick gravy or sauces made from sugar, flour, or cornstarch (such as those found on General Tso's or Sweet and Sour Pork). They're loaded with corn syrup. Instead, try a dish made with hot mustard sauce, hoisin sauce, or oyster sauce. Another tip with your sauces - always ask for "half sauce." That way, you get half the sauce—and half the calories—of what is normally used in the dish.

Try ordering your meal from E Hur Wei cooked in vegetable stock (a traditional Chinese style of cooking called "stock velveted") to reduce the calories in your dish by 150-300 and the fat by 15-30 grams.

If you're looking at dining at a delightful Chinese restaurant in Nashville, E Hur Wei is the way to go! We offer a large menu that caters to everyone! Gluten free? No problem! Come visit us at 7075 Memphis-Bristol Hwy. Nashville, TN 37221. We offer drink specials and live music Sundays and Thursdays!

If you'd like to place a To-Go order, call 615-673-1003. We also deliver within a 5-mile radius of our restaurant!

Visit our website for some special offers and coupons; also our entire menu is viewable!