About Brown Rice – and How to Cook Brown Rice

The difference between brown rice and white rice is not just color!

Which is Better for Weight Loss and Good Health?

White rice is brown rice that has been processed (refined). This milling and polishing process turns the brown rice to white and alters the nutritional value of the rice.

The milling and polishing that converts brown rice into white rice destroys:

• 67% of the vitamin B3
• 80% of the vitamin B1
• 90% of the vitamin B6
• 60% of the iron
• most of the dietary fiber
• most of the essential fatty acids

Brown rice, however, is high in nutrients and fiber and helpful for weight loss.

Here is a no-fail method for cooking brown rice.

Perfectly-Cooked Fluffy Brown Rice

Cooked in this manner, brown rice is delicious and nutritious and easy to digest.

2 cups uncooked brown rice

3 7/8 cups water

1. Distribute rice evenly on a large, dry baking sheet. Rice should be in a thin layer.

2. Bake at 300° for 20 to 30 minutes or until lightly browned. (Baking time will vary depending on the type of baking pan used. Dark colored metal pans brown faster than light colored glass ones.)

3. When rice is done baking, bring water to boil in a large, covered pan with a wide bottom.

Add rice, cover, return to boil, and then reduce heat. Simmer for 25 to 30 minutes or until all the water is absorbed. (Cooking time will vary depending on how hot your stove burner is.)

4. Remove lid and fluff rice with fork.

Note: For best results, avoid lifting lid while cooking rice. A glass lid is helpful when cooking rice since you can see whether the rice is done or not without lifting the lid.