Since the advent of low-carb diets, almost any starch has been viewed with a suspicious sidelong glance and heaping spoonfuls of guilt. But the truth is we crave those carbs—and that’s not necessarily a bad thing. When it comes to rice and other grains, there are so many to choose from that their rich variety of flavors and textures need some sorting out.
One of the key messages to remember about rice and grains is to “think whole.” Across the board, experts find that whole grains win hands down for the most nutrition and flavor. However, there are a few instances where white rice is the better option, such as when making risotto—refined white rice tends to cook up creamier. But overall, says Lorna Sass, author of Whole Grains Every Day, Every Way (Clarkson Potter), “as you become more accustomed to whole grains, the refined versions just aren’t as satisfying.”
Below are some facts on rice and other grains—from the familiar to the fancy.
White vs. Brown
White rice:
It’s fluffy, it’s white, it’s appealing—but, alas, white rice has almost no nutritional value. It’s basically a polished seed stripped of the bran, hull and germ that provide flavor, fiber and nutrients. The upside? White rice won’t compete with other flavors (so it makes a good “bed” for fish or casseroles); it’s also low in saturated fat and cholesterol.
Brown rice:
It’s unpolished, so the bran and germ are intact. That means more fiber—making brown rice a great source of iron and vitamins B1 and B3 plus significantly more magnesium than its pale-faced sibling. The downside? It’s chewier than white rice, can become rancid more quickly and takes a little longer to cook.
Long & Short of It
Long-grain rice:
Long-grain rice tends to stay separate and fluffy when cooked. It’s perfect for pilaf or as a bed for fish or casseroles.
Short-grain rice:
Almost round, short-grain rice sticks together when it’s cooked (although the brown short-grain is not quite as sticky as the white), which makes it ideal for making sushi or rice pudding.
Medium-grain rice:
As you might guess, medium-grain rice falls right in between its long and short siblings: fluffier than short-grain but stickier than long-grain. Use it when you make risotto or paella.
Other Types of Rice
Arborio:
Round and pearly, arborio is actually a “pretty” rice, perfect when making risotto because of its creamy texture when cooked. Other rice that work well for risotto (because they absorb a lot of water without getting mushy) are Piedmont, carnaroli, Roma, baldo and nano.
Basmati:
A long-grain rice with a fragrant popcorn-like aroma, basmati rice is traditional in Indian dishes and ideal for pilafs. Tip: it’s a good idea to soak the whole-grain variety for 30 minutes prior to cooking to ensure that the grains cook evenly.
Chinese Black:
The deep black color of this increasingly popular exotic rice comes from the bran layer. But this rice also has more tannins—not unlike China black tea. A somewhat sticky rice, it is traditionally used for Asian sweetened steamed puddings because it doesn’t fluff up, but now we’re seeing it in savory dishes too.
Jasmine rice:
As you might expect, this is an aromatic rice that comes in both brown and white versions. It’s slender like Basmati although with a slightly shorter grain. It’s also cheaper and stickier. Originally from Thailand but now also grown in Texas, the rice has a subtle floral aroma that makes it distinctive. Be sure to keep your eye on the pot when you’re cooking it. If it simmers a smidge too long, it gets too sticky.
Wild rice:
Surprise! Wild rice is actually an aquatic grass! Slender and dark, it has long been considered exotic, not only because of its color and texture but also because it was hand-harvested solely from around the Great Lakes. Now grown in other areas (such as Minnesota and California), it’s still considered a fancy rice, adding an elegant touch (especially when blended with other rices for color and texture) to a special meal or when served in a traditional wild-rice stuffing.
Get on the Grain Train
Once a staple of health food stores, grains in many varieties can now be found in supermarkets. Take advantage of their availability to be adventurous in your cooking.
Amaranth:
Seeds from the ancient Andes have been cultivated to produce this “supergrain,” so called because of its incredibly high nutrient content (it’s packed with protein and calcium). Amaranth has an earthy flavor and delicate crunch even after cooking. It’s best in savory dishes such as soups or casseroles and, topped with honey, makes a unique breakfast cereal.
Buckwheat:
Buckwheat is not related to wheat but rather to rhubarb, with flowers that provide bees with the nectar for excellent honey. It has an earthy, nutty flavor and is loaded with protein. A popular ingredient in pancakes and nutrient-rich Japanese soba noodles, it can also be served up as kasha (the toasted version, that is).
Quinoa:
(pronounced KEEN wa) Beloved by the Incas as their major protein source, this grain is a true chameleon because it works so well with a wide variety of herbs and spices, from Italian to Asian to Greek. Substitute it almost anywhere you’d use pasta or white rice. It cooks fast and has a slightly sweet herbal flavor that’s ideal for tabbouleh.
Rye:
Sure, you’ve heard of rye bread (and probably rye whiskey), but rye is great as a whole grain. The kernels, called berries, add a pleasing chewy texture to soups and salads or when mixed in with white rice. Packed with protein, potassium, B vitamins and more, cracked rye also makes a delicious moist pilaf or breakfast cereal.
Spelt:
Spelt is akin to wheat in flavor and gluten content (although it’s considered far easier to digest). Try adding it to whole-kernel soups for texture. Note: in its flour form, spelt can be a great one-to-one substitute for all-purpose flour—and you get the benefit of the whole grain. Larger than the more common wheat kernel, it’s sometimes called farro (but it’s not; farro is yet another cousin of wheat).