Cook'n is the best selling recipe organizer

Volume III
September 16, 2011

Weekly Home / Cook'n & Eat'n

Brown Rice or White Rice?

By Patty Liston

Besides bringing you wonderful software, recipes, and easier ways to cook, DVO is also a proponent of good health. Consequently, we like to share healthy food information that will help you stay informed and enable you to make your own decisions regarding what you put in your pantry. One of these health questions that is often discussed is, which is better for you; white or brown rice?

On the face of it, the question seems an easy one to answer. White rice, like white bread, has a very high glycemic index. Research suggests that the consumption of high glycemic foods is one of the major contributors to the obesity epidemic that is now beginning to reach even 10 year old children.

Wheat is still one of the primary staple grains used in the United States. Whole grains, are those which are not processed and refined to the extent that all nutritional value has been stripped from the grain. In their most pristine form, whole grains provide more fiber, iron, B vitamins and other nutrients. Comparing one half cup of brown rice to the same amount of white rice, we find that there is almost three times more fiber in the brown rice. (I am not speaking of "quick" brown rice or "light" brown rice both of which have been processed). We know that for good intestinal health, fiber is a critical ingredient to our diets. This sounds like one good way of getting it!


Brown Rice has a delicious, mild nutty flavor. It is chewier than white rice, which is by comparison fairly bland.


Brown rice can be stored like white rice. However, it can go rancid. This is because the germ, which is removed when one makes white rice, contains fats that can spoil. This problem is easily solved by putting your brown rice packages into the freezer where they can be kept indefinitely.


Unlike instant white rice, brown rice needs a little more time to cook. Plan on your rice taking between 25-35 minutes, from start to tasteful eating! Any recipe that calls for rice, can be replaced with brown rice.


1. Put brown rice and water together in a pot with a lid. Use the ratio of 1.5 cups water to 1 cup rice. I normally make 3c rice with 4.5c water for a single batch.

2. Set the heat to maximum, and bring the rice/water to a boil uncovered. Then put the lid on the pot, and reduce the heat to low/simmer. If your lid has a steam valve, keep it closed. Let the rice simmer for 20 minutes.

3. Turn off the heat, and let the rice sit in the covered pot for another 10 minutes. It's OK if you let the rice sit longer than 10 minutes (20 or 30 minutes is fine too), but don't let it go any less. If you want your rice a little chewy and not mushy, remove the lid after 10 minutes.

4. Eat and enjoy.

Short Grain vs. Long Grain Nutritionally, there is no difference between long and short grain rice. It really boils down (pardon the pun) to what your own personal preference may be. Short grain rice tends to be a little "stickier", while long grain cooks up firmer and separates easily.

Brown Basmati Rice
Basmati is from India and has a popcorn like flavor and fragrance when cooking

Jasmine Rice
Jasmine is from Thailand and has a light, soft texture.

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