Brown Rice

Introduction. Brown rice is a whole grain where only the hull is removed (the outermost layer); this process is the least damaging to the nutritional value of the rice and leaves a layer that contains essential fats, mostly polyunsaturated fats (1) (2).

When cooked, brown rice has a more chewy texture and a somewhat nutty flavor.

Long grain: This type of rice is long and slim, is 4-5 times longer than wide and has an earthy flavor with a firm and spongy texture.  When cooked, this type of rice remains separated and fluffy. When chilled the rice becomes hard (3). 

Medium grain: This type of rice is plump but not round and has a mild sweet and nutty flavor.  When cooked, the rice is more moist and tender and sticks together (3). 

Short grain: This type of rice is almost round in shape and has a sweet and malty taste.  When cooked, it is soft and creamy and stays tender when refrigerated (3). 

Quality and Purchase. Buy only quality brown rice from trusted sources.  Inspect rice for dirt, debris, insects or discoloration before storing at home.  Do not purchase rice if insects are present (4).

Packaging. Rice is usually prepackaged or in bulk containers with a “use-by” date printed on the package. Rice should be stored in air tight containers such as food safe plastics (PETE), glass jars, #10 cans (holds 5.7 lbs of rice) with food-grade enamel lining and Mylar_® type bags (best for long term storage). Food safe oxygen absorbers can be used to preserve the quality of rice and protect against insects (4). 

Storage Conditions. Brown rice should be stored in a dry, cool and dark environment; preferably in temperatures of 40˚ F or below to lengthen shelf life.  Brown rice stored at 70˚ F (room temperature) can be stored for up to 6 months (5).

Nutrition and Allergies. Brown rice is not a commonly allergenic food and is actually a great alternative for those individuals with gluten or wheat allergies (6).  Compared to white rice, brown rice has a higher fiber content (about 6 times more); more minerals, vitamins and phytochemicals; and it often does not produce as large an increase in blood sugar levels after a meal (important for those individuals with diabetes) (7).

Nutritional Composition of one cup cooked rice (2):

Shelf Life. Brown rice stored at room temperature has a shorter shelf life of 6 months because of the essential fats that it contains that contribute to rancidity. The shelf life may be extended with refrigeration.  The shelf life of cooked rice is 6-7 days in the refrigerator and 6 months in the freezer (5).  

Use from Storage.  Brown rice takes a lot longer to cook than white rice, about three times longer.  The bran layer hinders water from soaking into the kernel (8). 

Rice is a potentially hazardous food and should be held at proper temperatures.  Hot rice should be held at 135° F or above. Cool rice to 70º F within 2 hours; cool from 70º F to

40º F within an additional 4 hours. Cold rice should be held at 41° F or below (9). In each storage container, limit the depth of rice to 2 inches and cover loosely in the refrigerator.  Once, the rice has cooled completely, seal the container (3). 

Large amounts of brown rice can be cooked, repackaged into smaller containers and placed in a freezer for storage.  These smaller amounts of rice can be easily reheated in the microwave (10).

A rice cooker makes fluffy brown rice. Fluffy brown rice can also be made in the oven if there is no rice cooker available (3). 

Recipe for fluffy brown rice (3):  

Combine 1 ½ cups brown rice, ½ teaspoon salt, 2 ½ cups (3 ¼ cups for basmati or jasmine rice) boiling water and 2 teaspoons vegetable oil in an 8-inch casserole dish. Cover the dish with foil. Bake in 375° F oven for 1 hour. Remove from oven, fluff rice with a fork and cover the dish with a clean kitchen towel; let sit 5 minutes. Remove the towel and let sit 5 minutes more before serving.

Images

http://recipesforrice.com/brown-rice-curry/

http://beaumont.tamu.edu/eLibrary/StudyRiceContest/2006/Rice%20Grain%20Quality.pdf

References

1.            USDA. Rice Quality Categories. USDA Research. 2005. Available online at: http://www.ars.usda.gov/Research/docs.htm?docid=7060

2.            Connor WE, Connor SL. Rice Based Diets. Faqs.org. Available online at: http://www.faqs.org/nutrition/Pre-Sma/Rice-based-Diets.html#ixzz1hNkrMvDr

3.            Crum P. Brown Rice. Recipe for Health. 2011. Available online at: http://health4u.msu.edu/_pdfs/rfh/2011/rfhDecember.pdf

4.            Darrington J, Nummer BA. Storing White Rice. Food Storage. 2008. Available online at: http://foodstorage.pbworks.com/w/page/12969841/StoringWhiteRice

5.            Boyer R, McKinney J. Food Storage Guidelines for Consumers. Virginia Cooperative Extension. 2009. Available online at: http://pubs.ext.vt.edu/348/348-960/348-960.html

6.            Rice: Nutritional Profile and GI Implications. The Rice Association. Available online at: http://www.riceassociation.org.uk/Paper%20on%20the%20nutritional%20benefits%20of%20rice.pdf

7.            Sun Q, Spiegelman D, Van Dam RM, Holmes MD, Malik VS, Willet WC, Hu FB. White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women.  Arch Intern Med. 2010; 170(11):961-969.

8.            Filipic M. Chow Line: Brown Rice, Not White, a Whole Grain. Ohio State University Extension. 2010. Available online at: http://extension.osu.edu/news-releases/archives/2010/may/chow-line-brown-rice-not-white-a-whole-grain-for-5-16-10

9.            USDA Commodity Food Fact Sheet for Schools and Child Nutrition Institutions. USDA Food and Nutrition Service. 2007. Available online at: http://www.fns.usda.gov/fdd/schfacts/Grains/B537_RiceBrownLongGrainQuickCook_2lb.pdf

10.          Dinstel R. Extension News Column. University of Alaska Fairbanks Extension. Available online at: http://www.uaf.edu/files/ces/newscolumns/frugal-foods.pdf.