brown rice

PERFECT portions: 1/2 cup

Stick with one serving, or 1/2 cup cooked, per meal, since rice is, after all, a high-carb food.

GL

MEDIUM

Brown rice doesn’t have the wonderfully low GL of some other grains, like barley or oats. Nevertheless, it’s a far better choice for your blood sugar than most white rice. So, if rice is on the menu, better make it brown.

As a nutrient-packed, fiber-rich whole grain, brown rice has many of the good qualities you expect in a Magic food. Not only does it boast six times the fiber of white rice, it’s packed with vitamins, minerals, and natural plant compounds made by nature to protect your health. And, as a whole grain, brown rice is part of the formula for lowering your risk of diabetes and heart disease. Remember, we want you to aim to eat three servings a day of whole grains, which protect against metabolic syndrome, diabetes, heart disease, stroke, and cancer. A serving of brown rice is 1/2 cup.

Who knew rice could be so complicated? Here’s a rundown of rice terms to help get you through the rice maze.

RICE glossary

GL

MEDIUM

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.

GL

HIGH

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.

GL

VERY HIGH

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.

Cooks Tips

Because brown rice contains some fat naturally found in the whole grain, it won’t stay fresh as long as white rice. You can store uncooked brown rice in the cupboard for up to 6 months. Put it in the refrigerator to make it last longer.

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 flavor.

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rice RANKINGS

There’s much more to rice than just white or brown. And different varieties vary as much in their effect on your blood sugar as they do in flavor. Take a look.

Rice	Glycemic Load per 2/3 cup (150 g)
Medium
Converted white rice	16
Brown rice	18
Wild rice	18
Cajun style rice mix	19
Long and wild rice blend	20
Mexican style rice mix	22

High
Basmati rice	23
Long grain white rice	23
Long grain quick cooking	27

Very High
Sticky rice (used in sushi rolls)	31
Arborio risotto rice	36
Jasmine rice	46