Brown Rice

In some parts of the world, the word “to eat” literally means “to eat rice.” All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world’s population. Brown rice as an excellent source of manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3).

The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value.

The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

Fully milled and polished white rice is required by law in the US to be “enriched” with vitamins B1, B3 and iron. But the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice “enrichment”.

The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing.

If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing.

Polishing removes the aleurone layer of the grain. This is the layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.

How to Buy

Rice is available prepackaged as well as in bulk containers. If purchasing brown rice in a packaged container, check to see if there is a “use-by” date on the package since brown rice, owing to its natural oils, has the potential to become rancid if kept too long.

Research recently published suggests that some non-organic U.S. long grain rice may have 1.4 to 5 times more arsenic than rice from Europe, India or Bangladesh. For this reason, select organically grown rice whenever possible.

Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the rice are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing rice in bulk or in a packaged container, make sure that there is no evidence of moisture.

How to Store

Since brown rice still features an oil-rich germ, it is more susceptible to becoming rancid than white rice and therefore should be stored in the refrigerator. Stored in an airtight container, brown rice will keep fresh for about six months.

The storage of cooked rice is controversial. Most organizations recommend 4-7 days of storage in the refrigerator at most. Be sure to keep your cooked rice in a tightly sealed container when stored in your refrigerator.

How to Cook

Soak the rice overnight. The arsenic will be released and you can rinse the rice before cooking. If you don’t have time, rinse the rice a number of times before cooking.

You will not wash away nutrients when you rinse rice. Rinsing rice actually rids the grains of surface starches, prevents clumping, and yields a clean, fresh taste.

For every 1 part rice, add five parts water.
Cook until the rice is tender, you do not have to boil away all the water.
Drain the rice and rinse with hot water to get rid of the last of the cooking water.

Use brown rice as a side dish with herbs or spruce it up with the toppings of your choice. Try nuts, sesame seeds, sautéed mushrooms, and scallions.

Make homemade vegetable sushi rolls by wrapping brown rice and your favorite vegetables in sheets of well-moistened nori.

Use rice leftovers for cold rice salads that are great for on-the-go lunches. Be creative and add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices.

For a simple lunch or dinner entrée, serve beans and rice accompanied by the vegetables of your choice. This combo creates a complete protein.

Place rice and chopped vegetables in a pita bread, top with your favorite dressing, and enjoy a quick and easy lunch meal.