Know Your Rice

Brown rice: Still has the bran and the germ of the whole rice kernel, so it contains all the nutrition of a whole grain. Has a longer cooking time and a higher fiber content. Has a nutty flavor and a hearty texture.

Converted rice: The rice is steamed before it’s husked, allowing the individual grains to absorb more nutrients. Takes about the same amount of time to cook as white rice, but less time than brown rice.

Wild rice: Not a rice at all, but the seeds of a marsh grass. It’s high in protein and fiber and several B vitamins. Has a pungent, earthy flavor.

Basmati rice: A long-grain, aromatic white rice grown in the Himalayas. It cooks up dry and fluffy. You can get brown or white basmati rice. The GL of brown basmati is lower, closer to that of brown rice.

Long-grain white rice: The most common rice used in cooking. The nutritious bran and germ have been processed out, taking fiber and natural plant compounds with them. As with most refined products, some nutrients, such as iron, thiamin, niacin, and folate have been added back. Has a bland flavor.
Long-grain quick-cooking rice: The rice is completely cooked and dehydrated, so cooking time is short, usually 10 to 15 minutes. Comes as white or brown rice.

Sticky rice: Also called glutinous rice, though it doesn’t contain gluten, this is a short-grain, white, refined rice that sticks together. Though it’s sometimes called “sweet rice,” it has a bland flavor like most white rice.

Arborio rice: A plump, refined, short-grain white rice that absorbs water without developing a mushy texture. Used in risotto and noted more for its ability to absorb flavors.

Jasmine rice: A long-grain white rice that has a subtle flower-like aroma.

Regular brown rice takes about 35 minutes to cook. When time is of the essence, don’t opt for instant rice, white or brown, which has been partially cooked and dehydrated and has a high GL. You’d do better to opt for converted white rice, which has a GL similar to that of brown rice and many of the nutrients, too. While brown rice should always be your number one rice choice (more nutrients and fiber), converted white rice is the next best thing.

All rice starts off as brown rice. Only when it’s been refined and the bran and germ have been removed is white rice born. Different types of rice vary in their GL depending on the type of starch they naturally contain (see Rice Rankings). Three rices to avoid: jasmine, Arborio (the kind used in risotto), and “sticky rice.”

Health Bonus

Brown rice offers more than just fiber. It’s rich in the bone-building mineral magnesium, the immune-boosting antioxidant selenium, and manganese, a mineral important for keeping up the body’s natural defenses.

Menu Magic

Substitute brown rice for white rice in casseroles, stir-fries, and side dishes to lower the GL of a meal while adding a chewy texture and nutty flavour.