This reference on high-protein rice varieties includes a description of the kinds available in North America, different methods for cooking it, and a collection of recipes for using the world’s most versatile grain. We’re well into the twenty-first century, and the world has rediscovered its passion for rice. Having additional options for whole grains like quinoa, farro, and others is wonderful. When it comes down to it, though, few foods can compete with rice’s adaptability. It is also one of the most cost-effective cereals.
Rice Purchase And Storage
Brown rice is less expensive when purchased in bulk than when purchased in packaging. Brown rice is usually more expensive than white rice, but it is still an outstanding bargain for the amount of food value it provides.
Brown rice in bulk is available at almost every natural food store and many supermarkets with natural foods sections, including organically farmed high-protein rice varieties.
The main disadvantage of buying brown rice in bulk is the presence of mealworm eggs and the moths that emerge from them. While not unheard of with bagged brown rice, it is less typical.
Brown rice may become quite a hatching ground if left unrefrigerated during warm, humid months, sending unpleasant but completely harmless, small gray moths shooting out of your grain container when opened.
To reduce the issue, rinse your rice well in a fine sieve before cooking, and refrigerate it during warmer months. Be certain that wholesalers and merchants will do everything possible to avoid selling stale grains.
I like to keep my brown rice in mason jars, but you may use whatever securely sealed container you choose. To be safe, I keep brown rice in the refrigerator from May to October – the warmer months in my neck of the woods.
Notes On Nutrition
You’ve probably heard that brown rice offers a nutritional advantage over white rice, which is how you came across this book. Brown rice, with its nutty flavor and chewy texture, does not fade into the background of recipes like white rice does.
Brown rice is nutritionally better than white rice, which has had its beneficial hull and germ removed. Before we get into the dishes, let’s go over some brown rice fundamentals.
Brown rice has a high fiber content, is low in fat, and is simple to digest. It has many B vitamins and minerals, including phosphorus, calcium, and potassium. Brown rice has 712 percent protein, which isn’t as high as other common grains like quinoa, millet, oats, and barley, but it’s not negligible.
Rice is never “white” from the start. The original rice grain’s bran, polish, and germ is removed to yield white rice, leaving just the starchy white endosperm. White rice is typically fortified with iron and B vitamins to bring some nutrients back in, but it still lacks the total nutritional worth of full brown rice.
Brown rice has a lower glycemic index, according to a new study (meaning that it raises blood sugar more slowly). Diets with a lower glycemic index have been demonstrated to lower the risk of heart disease, diabetes, and age-related eye damage.
White Rice VS. Brown Rice
In terms of nutritional content, brown and white rice are frequently compared. Which is better, brown rice or white rice? – this is an often-asked question.
The two most common types of rice in the world are brown rice and white rice. Therefore we’ll leave out the unusual variations for the sake of this comparison (the nutrients in other whole-grain high-protein rice varieties are more similar to brown rice than white).
The biggest difference is dietary fiber, outperforming brown-white by around 4.5 times. When the bran and germ of the grain are left intact, it contains more antioxidants.
Brown rice also has much more folacin, vitamin E, and higher levels of minerals such as magnesium, potassium, zinc, and others.
high-protein rice varieties In Brown And White
Rice has far too many types of listing here, so we’ll stay with the most popular. Consider how you want to utilize the rice when determining which to purchase.
Long-grain rice cooks to a firm, fluffy texture, with the grains remaining distinct. Its texture and moderately nutty flavor make it an excellent all-purpose brown rice. It’s particularly tasty in pilafs, rice salads, and as a filler for vegetable and bean dishes.
Several popular recipes call for long-grain rice. However, Basmati and medium-grain high-protein rice varieties are compatible.
Basmati rice is a long-grain rice from northern India. Basmati is distinguished by its wonderfully nutty taste and appealing smell.
Traditional Indian cooking uses refined Basmati rice, but a whole, unpolished form is accessible at natural foods stores and well-stocked supermarkets.
Calmati® is the name given to California Basmati. This rice is often sold in bulk and is slightly more costly than regular brown rice, although not significantly. Basmati rice may be used in any recipe for long- or medium-grain brown rice.
Medium-grain rice, like long-grain rice, cooks to a fluffy texture but is somewhat more tender. Medium-grain rice is also a bowl of excellent all-purpose rice, particularly for stuffing vegetables, rice salads, and other dishes.
Short-grain rice contains virtually spherical kernels. If you have a sensitive taste, it may be somewhat sweeter than long- and medium-grain brown rice.
It turns sticky if cooked beyond a just-done consistency, so don’t overcook unless you want it mushier for rice puddings, sushi, and other dishes. Sushi rice is a short-grain type.
Arborio rice is a short-grain kind from Italy mostly used to create risotto. Most risotto is made with white Arborio, which cooks to a creamy texture; brown Arborio is less frequent but can be found if you want to try it.
Exotic Whole Grain Rice Option
Try any of these additional whole-grain rice kinds to spice things up. There are many more than those mentioned here; the ones listed below are most readily found in western grocery markets. As you can see from this extensive list of rice variations, cataloging every variety cultivated on our planet would be quite a job!
Bhutanese red rice is a medium-grain rice cultivated in the Himalayan foothills. It’s a bowl of semi-milled red japonica rice with some crimson bran remaining on the grain.
As a result, Bhutanese red rice cooks faster than brown rice and yields a pale pink tint with a little sticky, soft texture. Bhutanese red rice goes well with stews, curries, and rice pilaf.
Black forbidden rice is an Asian grain consumed for thousands of years; for ages, it was strictly restricted for Chinese nobility. This grain’s rich black and purple hulls show its strong antioxidant content; it also has the greatest fiber and protein of any grain species.
There are different types of high-protein rice varieties that can be used interchangeably with forbidden rice.
Rice Blends And Wild Rice
Wild rice is a sort of seed rather than a rice variety. Yet, because it’s utilized similarly to rice, we’ll mention it here. Wild rice is frequently combined with other grains to make a great pilaf for a cool-weather side dish or to fill veggies. It takes around 40 minutes to cook, so you may prepare it alongside long-grain brown rice.
Brown and wild rice mixes are widely available in supermarkets. There’s something festive about wild rice, so this combination is ideal for cool-weather holiday feasts.
Exotic rice mixes combine brown rice with other species, such as Himalayan red rice, wild rice (which is really a seed rather than a high-protein rice variety), and others.
Can Organic Rice Be Better?
Organic foods may not have more nutrients than non-organic foods, but they contain fewer pesticides. This is also true for brown high-protein rice varieties. If you can spend a little more to limit your pesticide exposure, that’s always a good thing.
Quick-cooking brown rice and fast microwaveable brown rice are retail mainstays. A spokeswoman for the nonprofit Whole Grains Council reported an impartial third-party investigation of ordinary and quick brown rice to CNN. It discovered negligible variations in the nutritional profiles of ordinary and quick-cooking foods.
While these high-protein rice varieties are easy, I find the flavor and texture to be a little odd, so if you have the time, prepare it from scratch. Buying rice in bulk is also more cost-effective and environmentally friendly than purchasing it in packaging. Nevertheless, it appears that using these quick brown rice products on occasion causes minimal harm. Cook according to the directions on the package. After reading this post, you may also want to read our blog on eating peaches’ skin. You’ll find it quite informative.