Today, the rice under that stir-fry you made for dinner last night likely came from one of six states, including Arkansas, Texas, and Missouri. (1) Most of the rice produced is used for the dinner table, but you can also find it in processed foods, beer, and pet food. (1) If there was one type of rice, things might get boring, but you can buy a variety. You’re probably most familiar with brown or white — and the iterations thereof, like basmati and arborio — but there’s also black, purple sticky, and red, all of which have their unique taste and potential health benefits. (2)
Brown Rice
Calories: 248Protein: 5.5 grams (g)Fat: 2gCarbohydrates: 52 gFiber: 3 gSugar: 0.5 gIron: 1.13 milligrams (mg)Thiamin (vitamin B1): 0.36 mgNiacin (vitamin B3): 5.17 mgVitamin B6: 0.25 mgMagnesium: 79 mgPhosphorus: 208 mg
White Rice
Calories: 205Protein: 4.25 gFat: 0.4 gCarbohydrates: 44.5 gFiber: 0.6 gSugar: 0.1 gIron: 1.9 mgThiamin (vitamin B1): 0.26 mgNiacin (vitamin B3): 2.33 mgVitamin B6: 0.15 mgMagnesium: 19 mgPhosphorus: 68 mg
But 95 percent of the population in the United States doesn’t get enough fiber (the recommended daily intake, or RDI, is 25 g for women and 38 g for men), so you’re well-served by incorporating brown rice into your diet as a whole-grain source. (6) What’s more, eating brown rice is smart. A study found that eating brown instead of white rice lowered the risk for type 2 diabetes by up to 16 percent. (7) The American Diabetes Association (ADA) recommends watching your portion sizes when you eat starchy foods like rice. Whole grains, such as brown rice, are on the ADA’s list of “diabetes superstar foods,” but it is still important to keep portions in check since the calories from whole grains mainly come from carbohydrates — and the optimal number of carbs per meal is different for every person. Talk to your healthcare team to find out the amount you should aim for. (9) Even sticky rice — sometimes called “glutinous rice” — is also gluten-free. (11) That said, this only applies to plain rice. If yours comes in a box with a seasoning, that mix may contain ingredients that have gluten. You’ll also want to check with the chef when you’re at a restaurant to make sure nothing is added to the rice that would have gluten. Another tip: Buy rice that is labeled gluten-free; even rice in bulk bins can be cross-contaminated with other grains. (11) Rice Bran Rich in nutrients, 2 tablespoons contain 3 g of fiber and 2 g of protein, and it’s an excellent source of minerals, like iron and magnesium. (12) Rice Bran Oil This oil has a high smoke point, making it good for higher-heat cooking. (13) Beauty brands also add rice extracts to moisturizing facial products, like Rice Cream from I’m From. Rice Milk If you’re looking for a nondairy milk, consider rice milk. Per cup, it supplies 113 calories, 2 g of fat, and 22 g of carbohydrates. (14) It’s lower in protein than dairy milk (only about 0.5 g), so it’s not a proper substitute. Remember to buy unsweetened versions — you’ll get a slightly sweet flavor from the rice without the added sugar anyway. Red Yeast Rice In the United States, red yeast rice is most commonly used as a cholesterol-lowering supplement made from fermenting rice with yeast. (15) It can interact with other cholesterol-lowering medication, specifically lovastatin (Mevacor), to cause side effects, so talk to your doctor before using red yeast rice.Brown Rice Pasta If you’re gluten- or wheat-free for any reason but still want to enjoy pasta, go for brown-rice pasta, which is made with brown rice, rice bran, and water. One serving contains 242 calories, 49 g of carbohydrates, 5 g of protein, and 2 g of fiber. (16) A cup of whole-wheat spaghetti, on the other hand, has 184 calories, 37 g of carbohydrates, 7 g of protein, and 5 g of fiber. (17) When storing dry, uncooked rice, you can keep the white variety indefinitely in the pantry, fridge, or freezer. Dry, uncooked brown rice lasts three to six months in the pantry, 6 to 12 months in the fridge, and 12 to 18 months in the freezer. (18) The benefit to storing in the fridge or freezer is that it helps keep bugs (yep, gross) out of your rice. Otherwise, keep it unopened in the original bag or in an airtight container in a cool, dry area. Cooked rice should be tossed after six days, max. (18)
Cooking White Basmati Rice
For every ½ cup of dry basmati (white) rice (which makes two to three servings), add ¾ cup of water or broth and bring to a boil. (19) Simmer for 15 minutes with the lid on, then remove the pot from the heat and let sit 10 minutes.
Cooking Brown Basmati Rice
For brown basmati rice, you’ll use a ratio of ½ cup rice to 1 cup water. Simmer for 40 minutes then let sit off heat for another 10. Fluff with a fork. (20)
General Tips for Cooking Rice
Cooking times vary depending on what type of rice you’re making, so read the package directions first. Many people swear by rice cookers, an appliance that effortlessly cooks rice perfectly every time. Another way to boil rice? You can also “pasta cook” rice, which is handy for times when you just don’t feel like measuring. (Another plus: no stuck-on rice on the bottom of the pot.) Simply boil a large pot of water, add your rice, and simmer. Check the rice for doneness sooner than you would normally since this method tends to cook rice faster. Drain and serve. This works with most kinds of rice, but it will remove some of the nutrients on enriched varieties (usually white). (21) But you don’t have to swear off rice. The Food and Drug Administration (FDA) says that rice can be eaten safely in the context of a varied diet — and this goes for adults as well as infants who may be fed rice cereal. (In that instance, rotating between other cereals, like oat and barley, is smart.) If you’re concerned, “pasta cooking” rice will remove up to 60 percent of the arsenic. (21) Q: Does rice have gluten? A: No, rice is naturally gluten-free. But if you need to avoid gluten for a medical reason, buy rice labeled certified gluten-free to avoid possible cross-contamination. (11) Q: What are potential red yeast rice side effects? A: If you are taking a red yeast rice product that contains monacolin K (a cholesterol-lowering chemical) in addition to lovastatin, side effects include muscle pain and weakness, rhabdomyolysis (a potentially life-threatening condition), and liver toxicity. Another concern: Research has found that almost 40 percent of red yeast supplements were contaminated with a substance called citrinin, which can cause kidney damage in animals. (15) Talk to your doctor before taking a red yeast rice product. Q: Is brown rice better than white rice? A: Brown and white rice contain a similar number of calories (248 vs. 205), carbs (52 vs. 44.5), and protein (5.5 vs. 4.25). But because it’s a whole grain, brown rice contains more fiber than white, making it a good choice if you typically fall short of the digestion- and weight-friendly nutrient. (4,5) Q: Is brown rice good for you? A: Both brown and white rice may be a healthy choice, depending on your goals and health concerns. It’s important to note that white rice is more processed than brown, and therefore not a whole grain. But in general, rice eaters tend to have healthier diets overall. (22) These people tend to have higher intakes of fiber, folate, magnesium, iron, and potassium, as well as fruits and vegetables. They also typically eat less saturated fat and added sugars. The bottom line: If you want to eat rice, you don’t have to go for lower-carb substitutes like “cauliflower rice.” A scoop under a curry or stir-fry or served alongside a piece of fish or chicken can make for a healthy, well-balanced, nutrient-rich meal.
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