皆さんは玄米派ですか、白米派ですか。
健康志向のブームも手伝い、最近様々なところで繰り広げられる「玄米VS白米」の論争。
実際はどちらにもメリット、デメリットがあり、全ての人にとってどちらが絶対にいいとは一概には言い切れませんよね。
その都度自分の身体が求める方を選べるように、まずはそれぞれの違いを知っておくことが大切です。
今回は玄米と白米について味や栄養面など、いろいろな角度からその詳細に迫ってみましょう。
玄米と白米、それぞれの違いとは
玄米と白米、見た目の色以外にどんな違いや特徴（メリット・デメリット含む）があるのかを分かりやすく説明します。
※メリットを赤文字、デメリットを青文字で記載しています。
玄米について
- 栄養価が高くそのバランスが抜群
- 生命力に溢れている
- 白米に比べてカロリーが低い
- よく噛む習慣が身に付く
- 消化に時間が掛かる
- 炊き方に手間が掛かる
- リンの過剰摂取に注意
- フィチン酸でミネラル不足の可能性
玄米は籾殻（もみがら）のみを取り除いた、精米前の状態の米。周囲を糠に覆われており、見た目が茶色いので白米との見分けが簡単です。
玄米は完全栄養食
玄米は白米と比べると栄養面で優れビタミン、ミネラル、食物繊維などを豊富に含み、何と食物繊維は白米の約8倍だとか！
そのため「完全栄養食」とも呼ばれています。
さらに胚芽が残っているため新芽が発芽する生命力を持っているのも、白米との大きな違いです。
白米について
- 美味しくて満足度が高い
- 見た目が白く透明感があり、美しい
- 柔らかくて食べやすい
- 玄米と比べると炊きやすい
- 穀物の栄養部分は排除されている
- 栄養価が偏っている
白米は玄米から糠や胚芽を取り除く作業（精米）をした米のこと。
でんぷんと水分が多く、ふっくらとモチモチした食感に炊き上がります。日本の食卓で恐らく最も馴染みのある存在でしょう。
マクロビオティックが玄米を推す理由
マクロビオティックでは、主食には玄米が推奨されています。
マクロビオティックの考え方
玄米の栄養価が高いことはもちろんですが、その理由はマクロビオティックの考え方にあるようです。
それはマクロビオティックのベースにある「身土不二」、「一物全体」、そして「陰陽調和論」という考え方。身土不二とは自分が住んでいる地域で採れる食物を重んじること、一物全体とは自然の恵みをできるだけ全て、皮や根の部分まで丸ごといただくこと。
そしてこの世に存在する全てのものに陰と陽がありその間、中庸を保つことが望ましいという陰陽調和論です。
玄米は「中庸」の食材
精米をしない全粒穀物である玄米は一物全体。しかも玄米はそのままで陰陽のバランスが取れた「中庸」の食材だということからも、「マクロビオティックでなぜ玄米なのか」の理由には充分ですね。
玄米こそ無農薬を選ぼう
いくら玄米が理想的な主食だとは言っても、玄米なら何でも良いわけではありません。
特に気を付けたいのが「玄米だからこそ無農薬や自然栽培」のものを選ぶということ。
糠（ぬか）は残留農薬が一番多い
すでにお伝えしたように、玄米というのは籾殻を排除しただけで精米していません。
残留農薬が一番多いのは籾（もみ）、そして糠（ぬか）だと言われています。籾は取り除かれていますが、玄米には糠付きなのでどうしても農薬が残ってしまうのです。
だからこそ、玄米を選ぶ際には特に注意して無農薬のものを選びたいですね。
玄米の排毒作用
ただ玄米は排毒作用が強く、残留農薬を気にする以上にメリットの方が大きいという説もあるので、その時にある選択肢から自分にとって最善と思われるものを選ぶことが大切です。
玄米か白米か、自分の感覚を大切に
白米を食べたいなら美味しくいただく
食事の種類によっては、「白米の方が絶対に合う！」というものもありますよね。
食事法というのは、何かを強く制限したり強要することが目的ではありません。
玄米の方が健康面で良さそうだと感じていても、白米の気分のときなどはぜひ炊き立てでホクホクの白米を美味しくいただくのがいいですね。
一番大切なのはいつも、「自分の感覚が選ぶ方」なのです。
玄米が食べ辛いならこんな工夫を
健康面を考えると、玄米に挑戦してみたいけど食べにくいという場合は、こんな工夫をしてみてはいかがでしょう。
分搗き（ぶづき）米を活用する
分搗き米とは精米の度合いを調整した米のことで、糠の部分を3分や5分、7分など取り除くことで順に白米に近く食べやすくなります。
白米に雑穀を混ぜる
雑穀とは最近よく耳にするようになったもち麦やキヌア、そして赤米、黒米、もちきび、とうもろこしなど日本で古代から食べられている穀物や海外から入って来たスーパーフードなどのこと。
こちらも5穀、8穀、16穀米など入っている穀物の品数によって呼び方が変わります。
白米に混ぜることで、食べやすさを保ちながら栄養面アップも期待できます。
玄米と白米と混ぜる
それでもやはり玄米を試したいなら、白米と混ぜて炊くという手もあります。
最初はスプーン大1杯から始め、徐々に増やしていくのがおすすめです。
まとめ
玄米と白米について、その違いなどに迫ってみましたがいかがでしたか。
「玄米の方が身体に良い」という風潮は強いですが、その玄米にも健康に影響を及ぼす面があり、体調によっては控えた方がいい場合もあります。
玄米を妄信するのではなく、正しい知識を取り入れつつ、いつも身体と相談しながら選べる自分なりの基準を持ちたいですね。
文：mia 構成：mia 編集：さくみ
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