Long Grain Brown Rice versus White Rice

Both long grain brown rice and white rice can be enjoyed as part of a healthy diet plan. Both varieties have many health benefits but their nutritional profile is different.

Health Benefits of Brown Rice

Brown rice is loaded with powerful antioxidants. Adding brown rice to your weekly meal plan can be beneficial to your heart health, your nervous system and digestive system. It can also have a positive impact on your brain health. Brown rice contains nutrients that assist in the prevention of cancer and obesity. Some of those nutrients also help manage diabetes. Adding brown rice to your diet can reduce the risk of Parkinson’s disease and Alzheimer’s disease. The nutrients in brown rice support bone health and can reduce the risk of osteoporosis.

Health Benefits of White Rice

White rice is gluten-free. The absence of fiber in white rice makes it a wise food choice for sensitive stomachs or for the times you are experiencing diarrhea. It contains carbohydrates that provide quick energy. It is also a good source of muscle-building protein. Adding white rice to your diet can boost your immune system, support memory and help manage blood pressure. White rice can help reduce water retention and thereby aid in weight loss. Consuming whole grain foods such as white rice can help manage cholesterol levels and reduce the risk of stroke and cardiovascular disease.

Cooking White and Brown Rice

The basic directions for cooking white rice are to use a ratio of 2 cups of water for 1 cup of rice. This will yield 3 cups of rice. Once you bring the water to a boil on the stovetop, reduce the heat and simmer the rice for 15 to 20 minutes. Remove from the heat and fluff with a fork. Cooked white rice has a soft texture.

Long grain brown rice is prepared a little differently. The ratio for brown rice is 2 1/2 cups of water to 1 cup of brown rice. When determining how long to cook brown rice, you’ll need to increase the cooking time to about 45 minutes. When done, brown rice has a firmer texture than white rice.