The benefits of consuming brown rice versus white rice are well known by the majority of the population. However, for those of you who are unsure, here are a few facts. White rice is a processed grain, and works as a simple carbohydrate. White rice is low in nutrients, as it has been stripped of its husk, bran, and germ. Brown rice on the other hand has been minimally processed, is high in fiber, and rich in vitamins and minerals. If you are wondering which color of rice is the most nutrient dense of all, it is red rice. It contains up to ten times more antioxidants than brown rice.
There has also been a lot of confusing information regarding arsenic levels found in rice. This is because around thirty years ago arsenic was dumped on cotton fields in the southern states of the United States where rice is now grown. However do not let this prevent you from reaping the benefits of this gluten-free, high fiber food, as rice grown in other regions has been tested for arsenic levels, and the following have been found safe to consume.
Lundberg Farms rice from California have lower amounts of arsenic than many other brands. Aromatic rices, such as brown basmati, brown jasmine, red rice, and black rice also have lower levels. Rice grown in California, India, and Pakistan has very low levels of arsenic.
Tip: To add flavor to rice, cook it in vegetable stock. To add extra flavor, and a nutrient-dense boost add garlic, ginger, shiitake mushrooms, and a bay leaf at the beginning of cooking.