Why Brown Rice is Good For You

Brown rice, also known as hulled or unmilled rice is the whole grain rice with the outermost inedible layer, the hull (chaff, husk), removed, leaving, the bran layer and germ intact. (see picture of chaff)

The bran layer contains most of the vitamins, minerals and fibre, and gives the rice a chewy texture and a richer, nutty flavour.

Compared to white rice, brown rice has more fibre, B vitamins (folate (B₉), thiamine (B₁) and niacin (B₃), and trace minerals like, copper, zinc, phosphorus, iron, potassium and manganese. It is the only form of rice that contains vitamin E.

Brown rice requires longer cooking time because the bran layer acts as a shield against the cooking liquid.  There is also quick cooking brown rice and instant brown rice, which require less time to cook.

Brown rice spoils faster and has a shorter shelf life of approximately six months. Under tropical conditions brown rice can have a very short shelf life of approximately two weeks. It goes rancid more quickly because the bran and germ, which are removed during processing of white rice, contain fats that spoil, when exposed to humid conditions.

Its shelf life can be prolonged by refridgeration, freezing or hemetic storage. Hemetic storage means, the grains are placed inside an airtight container, which prevents movement of oxygen and water from the outside atmosphere to the stored grain.

Benefits of Brown Rice

Rice bran oil may help lower LDL cholesterol.