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_Quick-Cooking Whole-Grain Rice |
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Dietary guidelines tout the advantage of whole grains, but no one tells you where you are going to find the time to cook them. Enter quick-cooking whole-grain rices. Like their milled and polished white rice instant brethren, quick-cooking brown rice is parboiled until tender and then fissured before it is dried, to allow boiling water to infiltrate it faster when it is cooked by the consumer. The fissuring can be done with dry heat to crack the surface, by rolling to crush it, or by freeze-drying, which causes the grain to become porous.
The process changes the texture of the finished rice and diminishes its flavor and nutrition slightly. But it also creates an opportunity for consumers who otherwise would never cook a whole grain to start bringing brown rice into their diets on a regular basis.
Nutritional Comparison Between Long-Cooking and Quick-Cooking Rices (for 1 cup cooked rice)
Type of Rice Calories Fat Cholesterol Sodium Carbohydrates Fiber Protein
(kcal) (grams) (milligrams) (milligrams) (grams) (grams) (grams)
Brown rice 216 1.5 0 10 45 3.5 5
Instant brown rice 150 1 0 5 44 2 4
White rice 205 0.4 0 2 44 0.6 4
Instant white rice 170 0 0 10 45 1 4
Wild rice 200 0.7 0 0 0 44 3 6
Quick wild rice 200 0.7 0 0 44 3 6
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