Want to know the benefits of brown rice vs white rice? Looking for more brown rice cooking ideas? I’m answering your top questions about the health benefits of brown rice + brown rice recipes to incorporate into your healthy lifestyle.
Rice is probably one of the most underrated yet important foods in the world. This humble staple provides about half of the calories for half of the world’s population! In the United States, consumption of this gluten-free grain has doubled over the past three decades to more than 25 pounds per person per year. This is good news because research points to many health benefits of eating rice.
What is whole grain brown rice?
There are many varieties of rice, an estimated 40,000, and many types of rice are classified by size (long, medium and short grain). Additionally, rice comes in a variety of colors, such as red, purple, and black—all of which are considered whole grains. I was lucky enough to learn more about rice farming on rice field tours in Mississippi and California.
After rice is harvested from the plant, the inedible husk is removed from the kernel, leaving brown rice, which is considered a whole grain. If the rice is milled further, the bran and germ are removed, and what remains is white, polished rice.
Brown rice nutrition
Which is better, brown rice or white rice? Brown long-grain rice has four times more fiber than white long-grain rice and is also higher in minerals, vitamins and phytonutrients. Most of the phytonutrients in rice are concentrated in the outer bran layer; studies show that red, purple, and black rice have even higher levels of bioactive phytochemicals than brown rice. One-half cup of cooked brown rice provides protein (3 grams), fiber (2 grams), and more than 15 vitamins and minerals, including magnesium (11% daily value), phosphorus (8% daily value), niacin (8% DV), Thiamine (6% DV), and Manganese (44% DV), 108 calories. Is brown rice gluten-free? Yes, it is a gluten-free grain and you can safely include it in your gluten-free diet.
Research shows that consuming whole-grain rice may help reduce diabetes risk, lower cholesterol levels, and help maintain a healthy weight. Interestingly, research also shows that people who regularly eat rice (whether brown or white) eat healthier overall. published in” Journal of the American Dietetic Association The study found that rice eaters had higher intakes of vegetables, fiber, iron and potassium and lower intakes of total fat and saturated fat than those who didn’t eat rice. Another analysis in Nutrition Today reported similar findings, also finding that rice noodles choose more fruits and beans, consume less added sugar, are more likely to maintain a normal weight, are less likely to be obese, and suffer from hypertension. The risk of blood pressure and metabolic syndrome was also lower among people who didn’t eat rice. Both studies defined rice eaters as those who consumed at least a quarter cup of rice per day.
Rice in a healthy diet
Regular consumption of rice is perfectly reasonable as part of a healthy eating pattern. Rice is often considered the canvas on the plate, so it’s often paired with healthy proteins like beans, peanuts, tofu, and tempeh; healthy fats and plenty of vegetables. This style of eating is often found in many healthy cultural diets, including Thai, Chinese, Japanese, Mexican, Indian, and Caribbean dietary patterns. This incorporation of rice into healthy cuisine can be seen in dishes around the world, such as stir-fried vegetables, beans and rice, and Indian curry dishes. So forget about the modern hype you read on the internet today about how to avoid grains, including rice. There is no evidence to support this claim. Instead, use brown rice for a delicious, nutritious meal.
5 Ways to Incorporate Brown Rice + Brown Rice Recipes
Try these tips and recipes to incorporate healthier brown rice into your diet.
1. Eat it for breakfast
Who says whole wheat porridge must contain oats? You can use pre-cooked brown rice, add a splash of cinnamon, some soy milk, nuts and seasonal fruits to brighten your day. Or get more creative and swap out the oats for a delicious breakfast bowl filled with spinach and mushrooms.
2. Add brown rice to the energy bowl
Brown rice is the perfect base for your next power bowl, like my Pistachio Turmeric Rice Power Bowl featured above. Simply pour cooked brown rice into a bowl and top with vegetables, plant-based protein (tofu, beans, chickpeas, tempeh), nuts, and delicious seasonings.
3. Whip it into desserts
Yes! Take the classic tradition of rice pudding and make it a healthy dessert that’s delicious and healthy enough to munch on for breakfast, like my Instant Pot Vegan Brown Rice Banana Pudding.
4. Season!
Don’t be afraid to spice up the rice as a simple side dish with lentil pancakes or stewed heirloom beans. Try Spanish Rice, Cumin Brown Rice, and Jalapeño Tomato Rice for an easy addition to your next meal.
5. Save leftovers
Don’t throw away the leftover rice! Can be used in a variety of recipes such as grain bowls, salads, veggie burgers and soups. Or turn it into a simple vegetable fried rice: Sauté chopped onions and garlic cloves in a little vegetable oil, add whatever chopped vegetables you have on hand (i.e. peas, zucchini, bell peppers, asparagus) and sauté until crispy yet tender. Add remaining brown rice, soy sauce, and red pepper flakes. Add cubes of tofu and turn it into a meal.
Learn how to make delicious turmeric rice and black bean bowls in this video.
Check out other brown recipes here:
Learn more tips for using plant-based foods in these guides: