Before anything is done to it, a grain of rice has the little piece in it that you think of as rice. A bran layer, a germ layer and finally a husk then cover the tiny grain. To make brown rice, the only thing that is removed is the husk. To make white rice the bran layer and the germ layer are also removed.
From a nutritional standpoint, most of the nutrients in rice are imbedded in the bran and germ layers. So when you eat brown rice, you are getting part of your daily B-vitamins, minerals and fatty acids. You are also getting a tiny amount of fiber. This is definitely a step up from white rice.
The other thing to consider is the glycemic index of the rice. This is the impact that the rice is having on your blood sugar. White rice averages about 60-80 (with 100 being the highest, and least desirable). Brown rice averages about 50-60. While brown rice clearly has an advantage over white rice, keep in mind that a grain like quinoa has a glycemic index of about 25. Nuts and beans also run around 20 or below.
So, the bottom line is still Yes. Brown rice is better for you than white rice. Now you can challenge yourself to find things that are even better for you than brown rice! If you haven’t tried it, give quinoa a whirl. Here’s how to cook it:
1 cup quinoa, rinsed and drained
1 ¾ cup water
Put them both in a pot and bring the water to a boil
As soon as it boils, turn the heat to low, cover the pot and don’t touch it for 15 minutes.
That’s it! Enjoy!