Every creature in the animal kingdom has one type of food it prioritizes above all others. If there ever was such food for man, it would be whole grains. And, among all of them, brown rice is No 1!

In modern history, brown rice became popular in western culture just some fifty to sixty years ago. However, it has been the primary food for humans in Asia for several millennia. Today, rice as a whole comprises roughly 20% of the total calories consumed in the world.

The price switch

In the past, when humankind did not have complex machinery, white rice was difficult to produce and was considered a luxury product. This was the same with all other grains. White flour in particular was hard to come by.

So, people ate more whole grains, especially brown rice, because it was way cheaper and more available. Today, brown rice is more expensive than white rice. And, rightfully so, because it is richer in every way.

The difference between brown and white rice

Chouk Khmer / Wikimedia Commons

The difference between brown and white rice is the same as the difference between whole grain and refined grain. Brown rice is a whole grain and white rice is processed.

Here, the word processed means that the grain is removed from the hull and milled in special machines that further remove the cereal germ and the bran of the grain. Now, in terms of nutrients present, the list looks something like this:

Rice germ (dry)

22% of proteins
24% essential fats
Various minerals and vitamins (B, E, manganese, magnesium, etc)

Rice bran (dry)

Various non-saponifiable lipids (oryzanol, gamma, etc)
Vitamin E
Polyphenols (salicylic acid, folic acid, caffeic acid, etc)
Polytosterols (beta-sitosterol)
Other fiber

These are only the major components of the bran and the germ. When they are stripped, the only thing left is the endosperm, which is white rice. Now, it also contains some protein, minerals, vitamins, and starch.

However, it is only when taken as a whole that the levels of all the mentioned nutrients are in the perfect balance for human nutrition and the achievement of optimal health.

How to cook brown rice?

Brown rice is one of the simplest grains to cook, though it can take some time. You need to wash the grains first, meaning you should run fast water and help with your free hand (while holding the pot with the other presumably).

Wash it two or three times, until the water is clear. Then, depending on how much brown rice grains you have in the pot, pour significantly more water. A good example is to put around 2,5 l of fresh water on 250g of brown rice. Put in a pinch of salt, place the lid on, and place on the oven plate.

Cooking time depends on the stove, but the process is the same. Bring the water to a boil and then reduce the heat to low. Cook it like that for an hour, or two, or even three. It all depends on what you want to achieve. Stir occasionally and be careful not to let it boil over!

Leo Hall

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