Brown Rice vs. White Rice: Here's Exactly How Their Taste, Nutritional Benefits and Prep Times Differ

Plus, can you always substitute one for the other?

A popular staple that most of us always have on hand is rice. It is fairly inexpensive and goes so well with fish, chicken and even beef. But the question is: If you are going to serve rice, between brown rice vs. white rice, which is better? It's not just a matter of taste or ease of preparation, we should also consider the nutritional benefits. We'll review the differences between taste, use in recipes and health benefits of each.

With all of the varieties of rice out there, choosing between brown or white isn't that simple. Besides the color of the rice, there is also the grain size. You will find short, medium and long grains which use will depend on the recipe. Then, there is the cooking time. Some rice cooks in just minutes and others take more time. However, regardless of the size and cooking time, there are other things to consider as well. It's definitely not so black and white....or should we say, brown and white.

Here is everything that you need to know about both brown rice and white rice so that you can make an informed decision before serving either.

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What Is the Difference Between Brown Rice and White Rice?

All rice starts out as brown rice in its natural form. What makes rice white is the processing. The three components that make up brown rice are bran, germ and endosperm. To make white rice, the bran and germ are taken out. This is done to increase the shelf life of rice, but it also takes out important nutrients.

To make up for what is taken out, ingredients are added to fortify the rice and give back some nutritional value. During processing, the white rice is also polished to give it a more palatable look.

Basically, brown rice is a whole grain and white is not. This makes brown rice higher in fiber than white rice. Brown rice also tends to be more dense whereas white rice is fluffier.

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Is Brown Rice or White Rice Healthier?

Generally, brown rice is healthier than white rice since it still has all its fiber and original nutrients. Even though nutrients are added to white rice, it's still better to get the nutrients naturally. Plus, there are also additional additives to white rice to give it a better appearance. Anything processed like that is not going to be as nutritious as the natural version.

Both brown rice and white rice are gluten-free which makes them great for a gluten-free diet. According to Healthline, many of the nutrients lost in making white rice are added back during processing. However, brown rice still has fewer calories and twice as much fiber as white rice. Brown rice is also a better source of magnesium and manganese. That being said, though, enriched white rice is richer in folate and iron.

What Are the Taste Differences Between Brown Rice and White Rice?

The flavors of the two kinds of rice are similar but brown has a slightly nuttier flavor whereas white rice is very mild. Each rice has a distinct texture as well. Brown rice has a firm to medium chewy texture and white rice has a more delicate texture that is sticky.

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Which Type of Rice Is Easier To Prepare?

Nowadays, you can get instant rice (or "Minute Rice"), in both brown and white. This means both varieties have options that cook in five to ten minutes.

If you don't purchase instant rice, then long-grain brown rice takes much longer to cook. It typically takes approximately 35-45 minutes, and that's because it contains the original three layers that are hard to penetrate quickly. The reason that instant brown rice cooks quickly is that it has been previously cooked and then dehydrated for packaging.

All rice can either be cooked on the stovetop or with a rice cooker. The amount of time it takes is pretty similar between stovetop and rice cooker. However, if you want to ensure the results of the rice texture and taste, a rice cooker is the way to go.

Because rice cookers are designed to cook rice specifically, they have a built-in mechanism to control temperature and doneness. Once the rice is perfectly done, the temperature switches to warm so it doesn't overcook. This can be a lifesaver if you get distracted in the kitchen!

Can You Substitute Different Kinds of Rice in a Recipe?

Technically, you can use whatever rice you want to but the taste and texture might not be ideal for a specific recipe. For instance, a short grain white rice is perfect for making rice for sushi or risotto whereas other types of rice would be too firm for the recipes. It's usually best to stick with the type of rice that a recipe calls for if you want to eat the dish as it was intended. If you are more concerned with health benefits or cooking time, then go ahead and switch it up if needed.

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