White rice, white bread and non-whole-wheat pasta really suck ass when it comes to fiber and nutrients.
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el Snake-o beat me to it.
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Wiki is awesome:
White rice is the name given to milled rice which has had its husk, bran, and germ removed. This is done largely to prevent spoilage and to extend the storage life of the grain. After milling, the rice is polished, resulting in a seed with a bright, white, shiny appearance.
The polishing process removes important nutrients. A diet based on unenriched white rice leaves people vulnerable to the neurological disease beriberi, due to a deficiency of thiamine (B1). At various times starting in the 19th century many have advocated brown rice or wild rice as a healthier alternative. The bran in brown rice contains significant dietary fiber and the germ contains many vitamins and minerals (see whole grain). This is in contrast to the traditional view of brown rice, where it was associated with poverty and famine.
The simile "like white on rice" comes from the bright light color of white rice.
White rice is often enriched with some of the nutrients stripped from it during its processing. Enrichment of white rice with B1, B3, and iron is required by law in the United States.
Bran is the hard outer layer of grain and consists of combined aleurone and pericarp. Along with germ, it is an integral part of whole grains, and is often produced as a by-product of milling in the production of refined grains. When bran is removed from grains, they lose a portion of their nutritional value.
The germ is the "heart" of the cereal kernel, the embryo of the seed.
Wheat germ is a concentrated source of several essential nutrients including Vitamin E, folate (folic acid), phosphorus, thiamin, zinc and magnesium, as well as essential fatty acids and fatty alcohols. It is a good source of fiber Along with bran, germ is often a by-product of the milling that produces refined grain products. Wheat germ oil, rice bran oil (germ), maize germ, and others may be used to extract vegetable oil or directly as a food-making ingredient. The germ is retained as an integral part of whole grains. During the making of white bread (and most of "whole wheat" breads), flour that has had the germ removed is used.
Wheat germ, due to its high concentration of complex carbohydrates and protein aids in gaining muscle and reducing instances of catabolism. These properties, in addition to the essential vitamins and fatty acids also present, make wheat germ a possible supplement for body builders and athletes.
It can be added to protein shakes, casseroles, muffins, pancakes, cereals and yogurt