Brown rice is a healthier option and often recommended for people with chronic health problems like diabetes and high cholesterol. Rice itself is very nutritious and filled with goodness like proteins, calcium, potassium, fibre and more. However, white rice is processed rice and in a bit to make it taste smoother and softer, it has been refined and stripped of many of these. Brown rice on the other hand, is unrefined rice. It is also strongly recommended for diabetic patients due to its low glycemic rating which reduces insulin spikes.
In Singapore, brown rice remains an uncommon option for restaurants and store-bought food. This is because it is a little bland compared to white rice which is sweeter, tougher and therefore takes longer to cook, and is more expensive. For places where there is the option to change white rice to brown rice, you almost always have to pay an additional $0.30. This could add up in the long run.
A more economical way to enjoy the benefits of brown rice is to incorporate it in home-cooked meals. For starters, brown rice obviously tastes better when properly cooked. It’s a little more complicated than white rice, but absolutely worth it. For 3 servings of cooked rice, use 1 cup of uncooked brown rice, 2 ½ cups of water and a little salt. Bring it to boil, then reduce heat to low and simmer gently for 40 to 50 minutes until the water is absorbed and the rice is soft. Turn off the heat and leave the rice in the pan to simmer for five minutes. Don’t forget to fluff with a fork before serving.
If this sounds too tedious to do everyday, don’t worry, because cooked rice freezes well, and can be freezed for up to 6 months! Just reheat it in the rice cooker or even the microwave and you’re good. So feel free to cook a week’s supply and leave it in the freezer on weekends.
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