Every type of rice you can eat begins as brown rice, but different processing methods can change the shape, texture, cooking time and appearance of the rice by the time you buy it at your local grocery store. The processing methods applied to the rice can affect the nutritional content of the final product. Understanding the nutritional properties of different kinds of rice can help you ensure you get everything you desire out of your daily grains.
Instant Rice
Instant rice is white or brown rice that has been cooked and dried so you can prepare it quickly at home. The cooking creates cracks in the rice grain so water absorbs readily when you prepare it. According to agriculture researcher Martha Filipic of Ohio State University, nearly all instant rice in the U.S. undergoes enrichment with a vitamin and mineral spray after it is cooked. One cup of cooked instant white rice contains 193 calories, 41.4 grams of carbohydrates, 3.6 grams of protein, 0.83 grams of fat and 1 gram of dietary fiber. The vitamin and mineral enrichment spray gives instant rice 15 percent or more of your daily intake of iron, niacin, folate and manganese.
Long-Grain White Rice
With regular white rice, the bran and germ are removed during processing. These parts of the rice contain much of the fiber and nutrients, so regular white rice is less nutritious than brown or enriched rice. A single cup of long-grain white rice has 205 calories, 44.5 grams of carbohydrates, 4.3 grams of protein, 0.44 grams of fat and 0.6 grams of dietary fiber. The bran of the rice contains most of the B-vitamins and minerals, so it is important to purchase enriched rice if you plan to eat white rice.
Long Grain Brown Rice
Brown rice is the most natural form of rice you can buy. It only has the inedible husk removed during processing, so it is a whole grain packed with nutrients. The only drawback of brown rice is that it might take up to 50 minutes to cook. Compared with white rice, 1 cup of regular brown rice has 216 calories, 1.76 grams of fat, 44.8 grams of carbohydrates, 3.5 grams of dietary fiber and 5 grams of protein. It only has around 5 percent of your daily value of iron, which is significantly less than enriched rice. But brown rice does have comparable B-vitamin content to enriched rice, as well as significantly more magnesium, phosphorus, potassium, zinc, copper, manganese and selenium.
Benefits and Drawbacks
Nutritionally speaking, brown rice is the best choice you can make. The healthful fiber in brown rice can treat constipation, hemorrhoids and the intestinal disorder diverticulosis. Some studies also have shown that fiber can lower your risk for heart disease, diabetes and some types of cancer. However, that 50-minute preparation time could be a significant drawback during meal preparation. You might also prefer brown rice for its slightly chewier texture and nuttier flavor than white rice.
References
- Southern Utah University; "Rice"; Cynthia Wright
- Healthaliciousness.com: Side-by-Side Nutrition Facts Comparison for Cooked Brown Rice, Cooked White Rice and Cooked Enriched Instant White Rice
- Ohio State University; "Brown Rice, Not White, A Whole Grain"; Martha Filipic; May 2010
- Net Wellness Center; "Basmati Rice -- White Vs Brown"; Sharron Coplin; October 2008
- Colorado State University; "Dietary Fiber"; Jennifer Anderson et al.; December 2010
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