About Brown Rice and How to Cook Perfect Brown Rice
The difference between brown rice and white rice is not just color!
What’s the Difference Between Brown Rice and White Rice?
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.
This refining process 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
Is Brown Rice Better for Weight Loss?
Brown rice is high in nutrients – especially fiber. These facts alone make it very helpful for weight loss.
Brown rice delivers a slow release of energy without the blood sugar spikes you may experience with white rice.
What’s more, one little cup of brown rice gives you a whopping 80% of your daily needs for manganese. What’s so great about that? Well, manganese is a nutrient that helps regulate blood sugar and metabolism – super helpful if you are trying to lose weight.
Manganese-rich brown rice may also help you think better since manganese is an essential nutrient for brain function.
How Much Uncooked Rice Equals How Much Cooked Rice?
Depending on the type of rice and the method of cooking, one cup of dry rice can equal from two to four cups cooked. Using the cooking method below, one cup of long grain brown rice will yield almost four cups of cooked rice.
How Should I Store Brown Rice?
Because brown rice contains natural and healthy oils, this grain can go rancid quickly. I recommend storing rice in a cool place for short amounts of time or in the frig or freezer for long term storage.
How Do I Cook Brown Rice?
Here is a no-fail method for cooking long-grain brown rice. It’s the method I use, and it gives me beautiful, fluffy rice every time.
In this method, the rice is dextrinized (lightly browned) before cooking. Yes, this is an extra step, but dextrinizing rice before cooking it makes it easier to digest and helps the nutrients in the rice to be more available. It also results in beautiful fluffy cooked rice.
I dextrinize a large amount of rice ahead of time and store it in 2 cup ziplock bags in my frig so it’s ready whenever I need it.
Perfectly-Cooked Fluffy Brown Rice
Cooked in this manner, brown rice is delicious and nutritious and easy to digest.
1. Preheat oven to 300°F.
2. Distribute rice evenly on a large, dry baking sheet. (Use approximately 2 cups of rice for a 13″x 9″ baking sheet. Rice should be in a thin layer.)
3. Bake at 300°F 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.)
4. When rice is done baking, bring water (or stock or broth) to boil in a wide-bottom pan with a lid.
5. Add rice, cover, return to boil, and then reduce heat. Simmer for 25 to 30 minutes or until all the liquid is absorbed. (Cooking time will vary depending on how hot your stove burner is.)
6. Remove lid and fluff rice with fork.
For best results, avoid lifting lid while cooking rice. A pan with a glass lid is helpful when cooking rice since you can see whether the rice is done or not without lifting the lid.
Check out my yummy recipes that use brown rice.