Rice is a staple food for many, but is the carbohydrate-rich grain a healthy one?

许多人都把米饭作为主食，但是这种富含碳水化合物的谷物真的健康吗？

It depends on the kind of rice you choose.

这取决于你选择的是哪种米。

White rice is considered a nutritionally inferior "refined grain" because its bran and germ are removed during the milling process, which strips away B vitamins, iron and fiber.

白米饭被认为是一种缺乏营养的细粮，因为在它的加工过程中把富含维B、铁和膳食纤维的糠和胚芽都除去了。

Though white rice is typically enriched with iron and B vitamins, fiber is not added back.

虽然白米饭是富含铁和维B食物的典型代表，但那些膳食纤维没有再被添加回来。

Brown rice is the same thing as white rice but is a "whole grain," because only its inedible outer husk is removed.

糙米和白米属于同一类食物，但是它属于全谷物，因为它只有最外层不能吃的皮被去掉了。

Since brown rice retains its bran and germ, it's a better source of antioxidants, vitamin E and fiber.

它的糠和胚芽在加工过程中被保留了下来，因此它是人体抗氧化剂、维E和膳食纤维的更好来源。

In fact, a cup of cooked medium-grain brown rice has 3.5 grams of fiber; the same amount of white rice has less than 1 gram.

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