Brown Rice

The Difference Between Brown Rice and White Rice

Both brown rice and white rice consist largely of carbs, with some protein and very little fat. 

However, brown rice is whole grain. This means it contains all parts of the grain, including the fiber-rich bran, the nutrient-dense germ, and the high-carb endosperm. White rice has had the bran and the germ removed, removing many of the nutrients.

Because of this difference, brown rice takes longer to cook and has a nutty, earthy flavor. White rice, on the other hand, is soft, fluffy, and quick to cook.

Brown rice and white rice are just 2 of the many versatile kinds of rice. Check out our vegan rice collection, bursting with brown rice, white rice, vegetable rice, and even forbidden rice! 

Brown Rice Nutritional Values 

Brown rice is packed with nutrients. It’s a great source of gluten-free gut-friendly fiber, plant protein, essential vitamins, minerals, and antioxidants. 

But don’t take our word for it! Before you buy brown rice, check out our breakdown of the nutrient content of 1 cup of cooked brown rice…! 

• Calories: 216
• Carbs: 44 grams
• Fiber: 3.5 grams
• Fat: 1.8 grams
• Protein: 5 grams
• Thiamin (B1): 12% of the RDI (Recommended Daily Intake)
• Niacin (B3): 15% of the RDI
• Pyridoxine (B6): 14% of the RDI
• Pantothenic acid (B5): 6% of the RDI
• Iron: 5% of the RDI
• Magnesium: 21% of the RDI
• Phosphorus: 16% of the RDI
• Zinc: 8% of the RDI
• Copper: 10% of the RDI
• Manganese: 88% of the RDI
• Selenium: 27% of the RDI

The Health Benefits Of Brown Rice

When you buy brown rice online, you are also investing in your health and wellbeing. Packed with plant-powered nutrients, brown rice has been linked to numerous health benefits. Let’s take a look at just a few! 

• High Nutrient Content

Brown rice is a great source of essential nutrients, including fiber, protein, B vitamins, iron, antioxidants, and manganese. 

• Low Glycemic Index

Brown rice has a lower GI than white rice. This means it’s digested slower and has less of an impact on blood sugar. This can be helpful for people who need to control their blood sugar levels, such as diabetics.

• May Help Aid Digestion

As a whole grain, brown rice is rich in fiber. This can help to support healthy digestion and keep you regular. 

• Source of Antioxidants

Brown rice is a good source of antioxidants, because of the nutrient-dense bran layer. Antioxidants help fight free radicals and protect the body from oxidative stress. Oxidative stress is linked to diseases such as certain types of cancer.

• Healthy Weight Management

The fiber in brown rice can help you keep feeling fuller for longer. This can help curb your reliance on sugary or high-fat snacks between meals. Fiber-rich foods like brown rice can help to support healthy weight management. 

• May Boost Heart Health

Brown rice contains beneficial compounds essential for heart health, including whole-grain fiber, lignans, and magnesium. Studies show that people with diets rich in these nutrients have a lowered risk of high blood pressure, high cholesterol, and heart disease. 

• May Boost Bone Health

1 cup of brown rice contains a whopping 88% of your daily manganese requirement. Manganese is essential for healthy bone development. 

Tips for Cooking Brown Rice

If you are unused to cooking brown rice, it can be a bit daunting to know how best to prepare it. Before you buy brown rice online, read through these handy tips. You’ll be a vegan brown rice recipe expert in no time! 

• Rinse the rice

Rinsing the brown rice removes excess starches and stops the rice from becoming gummy as it cooks. This step is essential for creating perfectly fluffy rice with distinct grains. Use a fine-mesh strainer and rinse the brown rice under the tap until the water runs clear.

• Get the right ratio

Measure your rice and water carefully to ensure the ratio is correct - we recommend 2 cups of water for every 1 cup of rice. This will prevent water-logged soggy rice, or having to add extra water later on. You can also add a tsp of olive oil, which will help keep the grains separate. 

• Timing is everything

Simmer your rice for 45 minutes until it is soft but still retains some nutty bite. The water should all be absorbed. 

• Get steamy! 

The final step of cooking your brown rice requires a bit of patience. Once you’ve taken it off the heat, wrap the lid of your pan in a clean tea towel and pop it back on the pan, making sure it fits snugly. Leave for 10 minutes to steam - do not remove the lid during this time. This will result in perfectly cooked rice, ready to be fluffed with a fork and enjoyed! 

Brown Rice - Top Brands To Try

Buy brown rice online to have this nourishing, fiber-rich staple delivered straight to your door. Here at PlantX, we are proud to stock premium quality brown rice, grown according to the highest standards of sustainability. 

• Lundberg - Short Grain Brown Rice

This organic short grain brown rice is nutty, mildly sweet, and has a satisfying, slightly sticky texture. It’s ideal for plant-based Japanese-inspired recipes. 

• Lundberg - Brown Basmati Rice

With long and slender grains and a fragrant aroma, this brown basmati rice is perfect for serving with your favorite Indian curries. 

• Lundberg - Short Grain Brown Rice Bowl

Ready to heat and eat in just 90 seconds, this short-grain rice bowl is great for those who don’t have the time to cook brown rice from scratch. 

• Cahokia - High Protein Brown Rice

Grown in Southern Illinois, this GMO-free brown rice contains 53% more protein than regular rice. It also has a low Glycemic Index. 

• Tasty Bite - Brown Rice

This steamed brown rice comes in a ready-to-microwave pouch, perfect for hearty, filling, and speedy plant-based meals. 

• Lundberg - Ready to Heat Brown Thai Jasmine Rice

This Thai-style jasmine brown rice is aromatic and packed with nutrients. Serve with your favorite Thai recipes for a flavorful and filling plant-based meal. 

Vegan Brown Rice Recipes

Brown rice is a great naturally gluten-free carb option that can be subbed in place of couscous or bulgur wheat. These easy vegan brown rice recipes can help you get to know this healthy whole grain. Follow our tips for cooking brown rice for perfectly fluffy (not mushy!) brown rice every time. 

• General Tso's Tofu - Serve this tasty Asian-inspired tofu recipe on a bed of brown rice with stir-fried broccolini. 
• Buddha Bowl - Swap out the giant couscous in this recipe for cooked brown rice. With a stash of brown rice in the refrigerator, you can have healthy and delicious Buddha bowls ready in minutes! 
• Creamy Chickpea and Cauliflower Curry - Serve this flavorful vegan curry on a bed of brown rice for a satisfying dinner, bursting with plant-powered goodness. 
• Couscous Salad with Avocado Almond Crust - Replace the couscous in this recipe with cooked brown rice, for a tasty and substantial salad that makes a perfect grab-and-go lunch. 

Frequently Asked Questions

How should I store brown rice?

Because brown rice has a high oil content, it’s important to store it correctly. Otherwise, it can quickly go rancid. The best place to store uncooked brown rice is in an airtight container in the refrigerator. If you have no space in the refrigerator, store your brown rice in an airtight container in a cool, dry, and dark place. 

Cooked and cooled brown rice can be stored in a tightly sealed shallow container for around 4 days in the refrigerator and 6 months in the freezer. 

Does brown rice taste different?

Brown rice tastes pretty similar to white rice, although it has a more nutty, earthy flavor. It also has a chewier texture. When you make the switch to brown rice, you may find it takes a bit of getting used to. However, after a few tasty grain bowls or curries with brown rice, we’re sure you’ll be a convert.

Brown rice should not taste bitter or ‘off’. If you’ve had your brown rice for a while and it tastes or smells bitter when cooked, it may have gone rancid. If this is the case, toss out your old rice and buy a new bag! 

Does brown rice take longer to cook?

Brown rice takes longer to cook than white rice and other grains. Brown rice cooks in about 45 mins, whereas white rice takes 15-20 minutes. If you remember to start cooking your brown rice earlier on while preparing your topping (curry, casserole, stir-fry, etc), then you won’t be waiting around for your rice to cook once everything else is ready!

Plus, it’s easy to cook more brown rice than you need so you have cooked brown rice in the fridge, ready to reheat in a few minutes. 

Is brown rice healthier than white rice?

Brown rice is a more nutrient-dense alternative to white rice. Brown rice contains more fiber, protein, and essential vitamins and minerals. If you eat a lot of white rice or simple carbs, swapping out white rice for brown rice a few times a week can be a tasty and healthy swap.

Brown rice may also keep you feeling fuller for longer, helping you to avoid high-fat snacks in between meals. This may support healthy weight management. 

Both brown and white rice can be part of a healthy, balanced plant-based diet.