Unpolished or Whole Grain: The Alternative Names for Brown Rice
The most straightforward answer to "what is brown rice also called?" is simply whole grain rice or unpolished rice. These names are derived directly from its processing method. While all rice starts as a whole grain with an inedible husk, the path it takes after milling determines its final form. For brown rice, only the tough outer husk is removed, leaving the bran and germ intact. This gives it its characteristic color, nutty flavor, and chewy texture.
The Anatomy of a Rice Grain
To fully appreciate the distinction, it helps to understand the structure of a rice grain. There are three key components:
- The Husk: A hard, protective outer layer. This is removed from both brown and white rice.
- The Bran: The brown, fibrous layer that covers the starchy endosperm. It is rich in antioxidants, B vitamins, and minerals. This layer is retained in brown rice.
- The Germ: The embryo of the grain, containing a high concentration of nutrients, including vitamins, minerals, and healthy fats. It is also found in brown rice.
- The Endosperm: The starchy part of the grain that provides energy. This is the only part that remains in white rice after the bran and germ are milled away.
A Nutritional Comparison: Brown vs. White Rice
The name "whole grain rice" signals a significant nutritional advantage. The milling process that transforms brown rice into white rice strips away much of its dietary fiber, vitamins, and minerals. This is why many countries mandate that white rice be fortified with certain nutrients, such as iron, to compensate for the loss.
Here is a simple comparison table outlining the key differences between brown and white rice:
| Feature | Brown Rice (Whole Grain) | White Rice (Refined) |
|---|---|---|
| Processing | Only the outer husk is removed, leaving the bran and germ. | Bran and germ are completely removed during milling. |
| Fiber Content | Significantly higher due to the presence of the bran. | Very low, as the fibrous bran is removed. |
| Nutrients | Rich in antioxidants, manganese, selenium, and magnesium. | Contains fewer nutrients, though it is often fortified. |
| Flavor | Nutty, earthy flavor from the bran. | Mild, neutral flavor. |
| Texture | Chewier and firmer texture. | Softer, less chewy texture. |
| Cooking Time | Takes longer to cook due to the tough bran layer. | Cooks faster than brown rice. |
| Glycemic Index (GI) | Lower GI (around 65), meaning it raises blood sugar more slowly. | Higher GI (around 73), causing a faster blood sugar spike. |
The Health Benefits of Whole Grain Rice
Consuming whole grain brown rice is linked to numerous health benefits, making its alternative name a marker of healthier eating. The presence of fiber and essential nutrients is a major factor in these advantages.
- Improved Digestion: The high fiber content promotes healthy digestion and can help regulate bowel movements.
- Better Blood Sugar Control: Its lower glycemic index helps manage blood sugar levels, reducing the risk of type 2 diabetes.
- Reduced Heart Disease Risk: Studies show that a high intake of whole grains, including brown rice, can lower the risk of coronary heart disease. It may also help reduce LDL ("bad") cholesterol.
- Antioxidant Power: The bran layer contains powerful antioxidants like phenols and flavonoids, which combat oxidative stress and reduce inflammation in the body.
- Weight Management: The fiber in brown rice promotes a feeling of fullness, which can help in weight management by reducing overall calorie intake.
Culinary Versatility and Cooking Tips
Brown rice comes in different grain sizes, such as long-grain, medium-grain, and short-grain, each with slightly different textures. Brown basmati and brown jasmine rice, for example, are aromatic long-grain varieties that cook up fluffy.
Cooking brown rice can be slightly different from white rice due to its bran layer. A general rule of thumb for the stovetop method is a 1:2 ratio of rice to water, cooking for about 30-45 minutes and then letting it rest, covered, for another 10 minutes to absorb any remaining liquid. Soaking the rice beforehand can also help to reduce the cooking time. For convenience, a rice cooker can also be used, typically requiring 2 cups of water per 1 cup of brown rice.
Conclusion
Understanding what brown rice is also called, namely whole grain rice or unpolished rice, provides a clearer picture of its nutritional superiority. The minimal processing involved preserves the fiber-rich bran and nutrient-dense germ, which are discarded when creating white rice. This makes brown rice a powerhouse of vitamins, minerals, and antioxidants, offering substantial health benefits, including better digestion, blood sugar control, and reduced risk of chronic disease. While it requires a longer cooking time and has a nuttier flavor, its versatility in the kitchen and superior nutritional profile make it a healthy and flavorful addition to any diet.
For more information on the health aspects and comparison of rice types, the article "Brown Rice vs. White Rice: Nutrient Comparison" by Healthline is an excellent resource, confirming many of the facts presented here.
How to get started with brown rice
For those new to cooking with brown rice, a simple approach is best. Begin by using it as a side dish, following the cooking instructions carefully to ensure the best texture. Once comfortable, you can substitute it for white rice in recipes like pilafs, grain bowls, and fried rice to boost the nutritional value. The variety of types and flavors, from basmati to short-grain, offers many creative culinary possibilities.
