Brown Rice Vs White Rice


Brown Rice Vs White Rice

brown rice

I just taught a class on whole grains at Alpine Food Storage last night.  In the class I was missing the only page  notes  I needed.  My little boy had used that particular page to make a paper airplane.  Total bummer, because it was the only page of notes that  I needed. Funny how that works out.  So I decided to do a post on the benefits of brown rice that I didn’t mention in class, and a great multi-grain mixture that can be used in place of rice.

First  how to make brown rice:

I have noticed a big difference between brands of brown rice and how it turns out.  My absolute favorite is Lundberg.  They grow a wide variety of different types of rice. One of my favorites is the short grain brown rice.  It has a really mild flavor and is perfect for people who can’t seem to give up white rice, it is hard to tell that it is brown rice.

Why should you switch from white rice to brown rice?

Brown rice has 84 grams of magnesium, white rice has 19 mg.   Brown rice has 4 grams of fiber per cup, and white rice only has .6.  Keep in mind fiber is not only beneficial to move everything through our system, it also absorbs toxins and moves them out.  Victoria Boutenko, believes that  premature aging is due to not getting enough fiber in our diets.

In addition brown rice has:

  • twice the manganese and phosphorus of white.
  • 2.5 times the iron.
  • 3 times the vitamin B3.
  • 4 times the vitamin B1.
  • 10 times the vitamin B6.

O.k. are you sold on upgrading your white rice for brown rice? If not here are a few more facts on the benefits of brown rice and  how it benefits athletes or the weekend warrior:
 Brown Rice Helps With Exercise
1. It can decrease body fat
2. Increases lean body mass
3. Increases strength
4.Relieves muscle crapms, tension, soreness and fatigue
5. Stops muscle spasms and lung spasms
6. Contains gamma oryzanol, which improves recovery from exercise

This information  was taken from Grain Mix, she has a fabulous grain mix you can grind into flour, and always has really good deals on chia seeds

How to Cook Brown Rice
Note: I now use my rice cooker, but if you don’t have a rice cooker this is a great method.

1.Rinse your rice to take off any starch.
2. Put rice in a pot with water, with 2:1 ratio (meaning 2 C of water to 1 C of rice)
3. Add a generous pinch of salt.
4. Bring to a boil.
5. Once the water is boiling, turn it down to medium and cover the pot.
6. Cook covered for 45 minutes.
7. Once it has cooked for 45 minutes, turn off the burner and let it sit covered for 10+ minutes this part is magic, don’t skip it.  If you want the best rice, don’t uncover it for a few minutes allow the rice time to absorb all of the water.

Update: I use my rice cooker now to cook brown rice, but if you don’t own a rice cooker this is the way to go!

Tips: I always cook a really big batch, and put half of it in my fridge and the other half I freeze.  I add it to everything; soups, bread doughs, quesadillas, omelets, burritos, wraps, salads, etc.  It also makes an excellent breakfast cereal, add a little almond milk, maple syrup, cinnamon, and some raisins and warm it up….yummy.  My little boy prefers this hot cereal to oatmeal.

Multi-grain Blend

Follow all of the instructions above but add in 2 C barley, 1/2 C quinoa, 2 C brown rice with 6 cups of water.  Use just as you would brown rice.   I found this blend from Grain Crazy, she has a bunch of great ideas on how to incorporate more grains into your diet.

Note: You can use your rice cooker for this multi-grain blend on the brown rice setting.

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8 Responses to Brown Rice Vs White Rice

  1. Marcella Lee Armstrong says:

    Get a rice cooker!!! I’m here in a Hawaii…and all I have to cook with is…my blender, a rice cooker and a hot plate. Made a chocolate cake in my ricecooker last night. Yum! Oh yeah and it makes perfect rice everytime…just push the brown rice button:) love ya

    • desiree says:

      Marci,
      HI!!! I am so glad that you made it in one piece to Hawaii. You are set that is ALL you need a blender, a rice cooker, and a hot plate. I love that you made chocolate cake in your rice cooker. I actually do own a rice cooker, and now only use my rice cooker. I just posted this for those that don’t have a rice cooker. I should add that the grain mix I suggested I cook in my rice cooker, but can be cooked the same way on the stove top as brown rice. I have something coming your way, it accidently came to my house first, so sit tight.

  2. Carol says:

    Do you cook your brown rice this way or with a pressure cooker? I’m considering getting one and wondered how well it works for rice.

    • desiree says:

      Carol,
      Thanks for visiting. I cook my rice in a rice cooker that I got at Costco for 20-30 dollars. I love it because I don’t have to watch it so closely. Before I got a rice cooker I made it on the stove so I posted the stove top for those that don’t have a rice cooker. I do LOVE my pressure cooker, but I don’t use it for cooking rice…. not sure why to be honest I just haven’t. I am sure that it would work great. You would just need to play around with the grain to water ratio, because I think the pressure cooker would need less.

  3. Rebecca says:

    In # 2 of your cooking instructions I think you have it backwards; shouldn’t it be 1 cup rice to 2 cups water?

    Thanks for posting the multi-grain blend idea!

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