For decades, most stores offered two options, perhaps three. The most common choices were converted rice or instant rice. It was the rare store that offered anything more exotic, though brown rice may have been available.

Now, however, thanks to the increasing popularity of ethnic foods and the recognition of rice as healthy, hearty fare, the choices sometimes seem overwhelming. Which do you choose? Why is one better than the other? Do they taste alike or do they all taste a little different? Which is best for the recipe I’m making?

Deciphering the kinds of rice available isn’t very difficult, as long as you’re armed with a handful of facts that can help you determine which variety is best for you. Along the way, you may even learn a little about the background of this delicious food and how it came to be a regular item on our table, as well as facts about its nutritional value and country of origin.

The History of Rice

Rice, most believe, is one of the oldest foods on the dinner table. Archaeologists can trace it back to about 5000 BC and historians note that it was mentioned in relation to China, where they held annual rice ceremonies, as early as about 2300 BC. They believe that the plant was also native to India and Thailand.

Rice came to the West via explorers, soldiers, and traders. It thrived in many climates but not so well in others. Because the plant requires much rainfall shortly after it’s planted in the ground, followed by plenty of hot, sunny weather, some countries – like England – are just not cut out for rice growing. The American South – growing started in the Carolinas, though Arkansas is currently the largest producer – has had much success with cultivating rice as have European countries where the climate is ideal, like parts of Italy and Spain.

Many cultures continue to hold rice in high regard. In Japan and Indonesia, it has its own God. The Chinese devote a whole day of their New Year celebration to the crop. In some Asian cultures, it’s considered a link between Heaven and Earth. India believes rice is important to fertility, and its link to such resulted in the long-standing tradition of throwing rice at a wedding.

Grain Sizes

With such a wide variety of rice products sitting on the shelves of even a small supermarket, the consumer requires a bit of education to choose the right one.

Rice is usually distinguished by the length of its grain; i.e. long, medium, or short. Long grain rice produces a light and fluffy consistency because the grains do not stick together. It’s extremely versatile and often used in side dishes like pilaf. The taste of white long grain rice is quite subtle. On the other hand, the brown variety has a somewhat nutty flavor. Long grain rice is grown in Arkansas, Mississippi, Missouri, Louisiana, and Texas in the United States as well as Thailand, Italy, Spain, Suriname, and a number of other countries.

Medium grain rice is – obviously – shorter than long grain but also tends to be a little plumper. It has more stick-together power than the longer variety (but not as much as the short), so it’s often used for dishes that require a bit more creaminess, like risotto or paella and perhaps even certain desserts. It is grown in many of the same places as you’ll find the long grain variety as well as countries such as Australia.

Short grain rice is almost round in shape and is featured in many Oriental and Caribbean specialty foods. It is an especially popular choice for use in Japanese sushi as it sticks together quite easily. One popular kind of white short grain rice is Arborio, used in Italian risottos. The short grain variety is also great for desserts and is very popular in most Asian countries.

Converted Rice

If you’re like most cooks, you’ve no doubt picked up a box of converted rice from the shelf of your supermarket. Converted rice is the most popular variety in many Western countries and is sold under recognizable names, such as Carolina Rice. The process of “converting” or “parboiling” the rice means that it is steamed under pressure before it is milled. This makes the grain harder, which can aid in preventing over-cooking. The process also helps the rice maintain several important vitamins and minerals and provides a slightly different flavor.

Instant Rice

If you’ve ever needed to prepare rice in a hurry, you may have picked up this variety. This is, in fact, pre-cooked rice that has then been dehydrated and packaged. The consumer only need boil the instant rice for 5 – 10 minutes before it’s ready to eat. The dehydration process, unfortunately, removes a lot of the flavor from the rice, making this the least desirable form.  A quick and easy recipe using this form or rice can be found here: minuterice.com/recipes/microwave-egg-fried-rice

Aromatic Rice

This type of rice is new to many. They are, as the name suggests, rice varieties that contain a natural ingredient that provides a fragrant aroma and taste. These are becoming more and more popular in the West, though most of these varieties are still imported from the Far East.

Types of aromatic rice include the following:

Basmati Rice – Grown in the foothills of the Himalayan Mountains of India and Pakistan, Basmati rice is generally the rice preferred for Indian dishes both in the home and at Indian restaurants. It’s available in both the white and brown varieties. This is a fluffy rice whose grains separate when cooked.

Jasmine Rice – A little more subtle than basmati, jasmine rice is grown in Thailand. Though it’s a long grain rice, it tends to be a little stickier than most long grain varieties.

Texmati Rice – This is a hybrid rice; a cross between basmati and regular long grain white rice. It’s not quite as pungent as basmati and is light and fluffy when it’s cooked.

Wehani Rice – This is a brown rice from the same family as basmati. When it’s cooked, it looks like wild rice and some say it smells like popcorn!

Rice and Your Nutritional Needs

Overall, rice is a good source of insoluble fiber. Everyone needs a certain amount of fiber in their diet as it helps avoid constipation and promotes good bowel health. Rice is also rich in carbohydrates and generally low in fat. You’ll also find a good deal of Vitamin B, potassium, and phosphorus in rice.

White vs. Brown

Many health fanatics automatically choose brown rice when selecting a side dish to accompany their meal. The fact is, however, that both varieties of rice are good for you. A cup of white has about the same amount of calories as brown, but far less fat. (.8 grams per serving vs. 2.4 grams per serving) However, brown rice is much higher in fiber than the white variety, with 2.8 grams of dietary fiber per serving versus .6 grams. Most other nutritional values are similar.

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Naturally, in various cultures within Asia, 90 percent of the citizens eat rice on a daily basis. In China, rice is a staple which is consumed as often as three times a day.

What many people do not realize, however, is that – consumption aside — rice also plays a significant part in many cultural ceremonies and celebrations. The most prevalent example is at wedding ceremonies. When thrown on the bride and groom, rice is said to bring good luck to the newly married couple. In fact, rice is so popular, that some individuals have paid homage to it through songs and poetry.

There does seem to be a debate as to where rice originated. Many believe it came from India. But it appears to be in Thailand that the first rice was discovered in 4000 BC. Rice is a type of grass that looks similar to a common weed. It grows in areas that endure heavy rainfall or floods, upland areas and locations that are well-irrigated.

Interestingly enough, the region in which rice is harvested can determine the types of rice produced. For instance, rice grown in irrigated areas is grown in fields in which a consistent a water supply exists. Individuals throughout the world benefit from rice grown in flood-prone environments like Asia. These environments can produce three types of rice, which include “deep water” (which is grown at a depth of more than 60 centimeters), “floating” and “tidal wetland” forms. Many people don’t realize that rice can grow while submerged in water and reach two to five feet in height.

The process from which the rice grass journeys to our grocery shelves is actually quite extensive. It starts with the grain, which is extracted from the plants’ leaf blades. Once the grain (which is emerald green in color) ripens to a rich golden yellow color, it is placed in the sun to dry. It then goes through a milling process where it gets to a white, shiny color. The average rice crop can take up to 200 days to mature – yet the breeding method can take as long as 10 years.

One of the reasons why rice is so adored internationally is that it is easy to prepare, it’s inexpensive, and it possesses significant nutritional attributes. It can be easily prepared by boiling in water for 15 minutes. Yet it can also be baked, steamed and fried for different taste sensations. Alternatively, some individuals prefer to eat their rice raw while mixed with other ingredients. To learn more about cooking rice and see a few recipes, check out the following link: carolinarice.com/products/white-rice/

More than that, rice is easily-digestible, high in carbohydrates and low on sodium. Many vitamins, minerals and proteins are also found in rice. Rice also comes many different varieties. In fact, more than 120,000 different types of rice are grown around the world! Examples include Basmati – which is aromatic in smell and is grown in both India and Pakistan – and glutinous rice, which is a sticky, yet sweet rice typically used for dessert. Brown rice is another example — which has a nutty taste to it – while Jasmine rice is pleasantly aromatic and grows only in Thailand.

Whatever your particular preference may be, rice has become a staple which will likely remain with us for many years to come.

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In the US, when we talk about white rice and brown rice, we are usually referring to the milled, and unmilled versions of the same type of rice. Unmilled rice has the bran and germ still intact. White rice has had the bran and germ removed, leaving only the endosperm. Most commercial rice in the US is of the Calrose (short for California Rose) species. This is what you get when you buy Uncle Ben’s, parboiled, Rice-A-Roni, etc….The original Calrose species (USDA # C.I. 8988) was replaced by a hybrid version in the 1970s, but it is still called Calrose. It makes up over 90% of all the rice used in the US, and is so popular overseas that there is a Black Market for it. The US Long-Grain rice is Texmati, a US version of Basmati Rice. Both varieties come in brown, and white versions.

Now, we can begin to compare the two versions of the most popular rice species in the US, Calrose. As we said earlier, the white rice has had the germ and bran removed. It makes a very pretty white grain, but many of the nutrients are lost with the bran and germ.

Nutritional Comparison of White vs Brown Rice

It’s pretty obvious from the charts that brown rice has more nutrients. But is this really significant? After all, in the US, rice is hardly ever eaten by itself. Can’t the shortages in the white rice be made up with the side dishes? Of course, and it usually is. Add to that the fact that many producers also ‘enrich’ their white rice with vitamins to offset some of what is lost during milling. The differences in calories are slight, and most likely beyond notice. Studies have shown that using brown rice instead of white does lower the risk of Type II Diabetes, and does help with weight control, but they are not sure why, yet. The studies are still ongoing. All other things being equal, I haven’t heard of anyone in the US dying from malnutrition because they ate white rice. The differences between white and brown rice would only be really significant if all you ate was rice. If you live in Asia, unfortunately, this could actually be the case.

The question is significant to persons living in Asia because in many places, there is a social stigma associated with brown rice. It is a symbol of poverty, and shortages. Only the elderly, and very poor will eat brown rice. Since rice makes up the bulk of their diet, especially for the poor, the very people who could benefit most from brown rice, will not eat it. This does lead to nutritional diseases, and has always been a problem in the East, especially for sailors.

Prior to the late 19th Century, it was well known that Asian sailors suffered a high rate of beriberi, although the cause was not known at that time. In 1873, a Naval doctor for the Dutch East Indies Company observed that European crewmen suffer far less incidences of beriberi than Asian sailors. The only difference was that the Asian sailors preferred a diet mostly of polished white rice, while their European shipmates ate meat, brown rice, gruel, vegetables, or whatever was available. Later experimentation (on domestic fowl, not people…) proved that beriberi was, in fact, a nutritional disease, and easily cured by varying the diet. In 1911, the exact cause, and cure was isolated as the vitamins Niacin, and Thiamine.

Brown rice has almost 6 times the amount of thiamin as white rice. Another benefit of brown rice is that it has a lot more Omega 3 and Omega 6 Fatty Acids. These can absolutely lower bad cholesterol. Also, brown rice has more essential minerals than white rice. So it is more than just a calorie and vitamin-counting thing. Your body is very complex, and requires a lot of things besides vitamins and calories. It these areas, brown rice is the uncontested winner. The majority of minerals in any grain are in the bran and germ.

OK. So brown rice is superior to white from a nutritional standpoint. But what about from a culinary aspect? Non-glutinous, long-grain white rice has a slightly chewy texture (when not over-cooked), and a nice clean, neutral taste that goes with just about everything. Medium-grain has a slightly less chewy texture. Both are wonderful in soups, meatloaf, and other dishes to provide bulk and body, without changing the taste of the food. On their own, they makes a great side dish, and take on the characteristic flavors of whatever they are served with. White rices are very user-friendly grains. This Arroz con Leche Recipe with Basmati Rice | Mahatma® Rice is a great way to introduce yourself to a tasty rice pudding. Brown rice takes longer to cook, is wonderfully chewy, and has an outstanding nutty flavor that can enhance most things it is served with. It will add that flavor to whatever it is cooked in, so it might not be as good a choice as white rice for some soups, and other dishes, unless you actually want that exotic nutty flavor in it. It is perfect for making meat substitutes, especially when mixed with bulgar wheat. Brown rice leaves you feeling more full than white rice, and for a longer period of time. It is more satisfying, ounce-for-ounce.

In conclusion, in the battle of white vs brown rice, it would seem that you are in no danger of contracting a nutritional deficiency from eating white rice. Brown rice is the clear winner in the nutrition department, but will you get skinny from switching to brown rice? Probably not. Will you get diabetes from eating white rice? Probably not. The truth is actually what we’ve known for thousands of years. The key to staying healthy is a varied diet and exercise, all within reason. If you like white rice, it wont hurt you to enjoy it, in moderation. If you like brown rice, you should feel free to indulge yourself when you want, also within reason.

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Fresh pasta is usually found in the refrigerated or freezer section of a grocery store because it contains eggs. More delicate than dried, fresh pasta is softer and can be cooked for a shorter time, only swelling a slight amount during boiling. It is more difficult to store than dried pasta as it must be used within three to four days if refrigerated, and one to two months if frozen. Because fresh pasta contains eggs, it offers a higher nutritional content and better flavor than dried pasta. Common ingredients added to the fresh pasta dough are spinach, garlic and herbs, tomato, and curry.

Dried pasta is very easily stored; it does not require refrigeration or freezing, and can be stored in a pantry indefinitely. It is most often made with water, salt, and semolina flour – no eggs – and is fully dried before packaging. Dried pasta must be cooked for a longer time than fresh pasta and swells a great deal during boiling. It has a firm texture even when cooked, so dried pasta works well in heavy sauces that contain meat or vegetables.

Pasta is made with flour, and the type of flour used can affect the flavor of the pasta as well as nutritional content. The three most common types of flour used in pasta are semolina flour, unbleached white flour, and whole wheat flour. Semolina flour, ground from hard durum wheat, is typically used in dried pasta. It has a large amount of gluten which makes the dough quite elastic, lending itself to shaping. Unbleached white flour is made from red winter wheat and produces lighter dough that is very easy to work with. Whole wheat flour is becoming more popular as consumers look for healthier pasta options, and is made from whole wheat grain. It produces nuttier tasting pasta that has a heavier texture than pasta made with unbleached flour.

Perhaps the most fun part of pasta is its availability in so many different forms. As a basic summary, there are shaped pastas, tubular pastas, ribbon pastas, strand pastas, stuffed pastas, and soup pastas. Some types are used for a certain purpose (like lasagna noodles), and some can be used in many different dishes. Because dried pasta is made with flour that lends well to shaping, dried pasta is used for macaroni, bow-tie, rotini, snail, and wheel shaped pastas. Other common dried pasta shapes are cavatelli, farfalle, fiori, gemelli, and rotelle. Dried pasta is also used to make tubular, strand, ribbon, and soup pasta. Most commonly, fresh pasta is available in strand, ribbon, or stuffed pasta form. Strand pasta can be thick or thin, square or rounded, and even wavy. Thin strand pasta goes well in delicate sauces while thicker strands are suited for heavier sauce. Ribbon pasta comes in different widths and lengths. A popular ribbon pasta is the lasagna noodle; fresh or dried ribbon pasta can be used in lasagna, but cooking time differs between the two. Stuffed pasta is also commonly made with fresh pasta that is stuffed with cheese, meats, herbs and vegetables, then folded and sealed before cooking. Some stuffed pasta is formed into squares to make ravioli or folded into triangles and twisted to make tortellini. While the flavor of the pasta dish is greatly influenced by the pasta sauce used, a lighter sauce with an olive oil base will allow the flavor of the dough to come through.

Pasta is a very affordable dish that is consumed by many families worldwide. A dried box of pasta can be purchased for under $1.00! Children love the different types of pasta – the spiral, wheel, and bow-tie shapes keep them interested, and even make good media for arts and crafts. First discovered centuries ago, pasta is a versatile food that can be fit into many types of dishes with any type of meat or vegetable. Remember during preparation that fresh pasta is more delicate and best suited for lighter sauces while dried is most often thicker and suited for heavier sauce. If you always eat the same pasta, get out there and try something new; there are too many pastas and sauces out there to only enjoy one kind!

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