You’ve probably heard a few times that brown rice is healthier than white rice, however, you may have wondered about the nutrition facts of brown rice. Nutritionists often recommend excluding white rice as well as other refined carbs from your diet and substituting brown rice or other minimally processed carbs in their place. There are many reasons for this recommendation. Brown rice is high in fiber, rich in selenium and manganese, helps promote weight loss, is rich in antioxidants, and is considered a whole grain. It also comes in quite a few varieties and they do have differences in flavor and some slight variance in certain nutrition facts. I have compiled a list of the different nutrition facts labels for my favorite varieties of rice below to help you choose brown rice as a healthier carbohydrate option in your diet.
Brown Calrose Rice
This is a very tasty medium grain rice and is my overall favorite rice to cook. It cooks wonderfully in our Zojirushi Rice Cooker and is a staple in our kitchen. We buy Hawaiian brand, Hinode, as they ship a very high quality product that I would recommend to anyone. If you try it, you will not be disappointed, especially if you use a good rice cooker. Below is the nutrition label for Hinode Brown Calrose Rice.
Brown Basmati Rice
Brown Basmati Rice is a popular rice originating in India that can be found at almost every supermarket or local health food store. From my experience, it is a good tasting rice but is much fluffier than Calrose or Jasmine rice.
Brown Jasmine Rice
Brown Jasmine Rice is a wonderful rice to have with stir fry. It is a long grain rice originating from Thailand that has grown in popularity along with other brown rices as more people hear about the health benefits of brown rice. It can be found at any supermarket.
Brown Short Grain Rice
Brown Short Grain Rice is another healthy brown rice option that is stickier than longer grain rices. It will go good with Asian dishes that require a stickier rice and is good as a side dish with almost any type of meal.
GABA Brown Rice
GABA is not actually a type of rice, but a new way of cooking brown rice to activate gamma-aminobutyric acid (GABA), an amino acid in brown rice. This amino acid is believed to provide healthy benefits such as lowered blood pressure, improved kidney function and stress relief. Some brands of germinated brown rice is sold under the name GABA, or hatsuga genmai, because germinated rice also is known to have increased gamma-aminobutyric. This type of rice might be found at Asian food stores, but I’ve never seen it at any local health food store. It can be quite hard to find. If you want to experience the health benefits of GABA without having to shop around, some mid-range and high-end rice cookers by Zojirushi and other manufacturers have a cooking option that will activate GABA in brown rice. The cooking option works by soaking the rice at 104 degrees for 2 hours before starting the cooking process.
Brown Rice has Many Healthy Varieties to Choose From
With the above varieties of brown rice to choose from, and several others not mentioned here, it is possible to find a tasty and healthy brown rice to replace refined white rice in your diet. The nutrition facts of each type of rice are similar, but there are subtle differences. Each type of rice also has different texture and flavors that may suit different tastes or different cuisines. It may help to keep some of each type on hand so that you can have a variety of brown rices to choose from when creating a meal with healthy unrefined whole grain brown rice instead of refined white rice. Let me know in the comments if you have any questions about the nutrition facts labels described above.