Instant Pot Brown rice is such an easy cooking process. The result is perfectly cooked rice when you pressure cook the grains in the Instant Pot. Long grain brown rice is going to cook a little differently from white rice. Most people will make long-grain brown rice because it’s naturally gluten-free and brown rice is healthier than white rice.
Jump to RecipeBrown rice and White rice. Which is healthier?
Did you know that all white rice starts as brown rice? The process is called milling and, this removes the husk germ and the bran from the grains of rice. Although this improves the shelf life of the rice, it removes all the important nutrients such as fibre, minerals and vitamins.
White rice is fortified with nutrients. Not only is it fortified, but the rice is also polished so it appears to be more palatable.
White and brown rice are both high in carbohydrates. Brown rice does, however, have more nutrition than white rice because it is a whole grain. Saing that, we know that whole-grain foods help reduce cholesterol and lower the risk of type 2 diabetes, stroke and heart disease.
What are the main differences between brown and white rice?
Selenium:
Selenium is in brown rice. It helps with thyroid hormone production, immune function and antioxidant protection as well as helps vitamin E to protect cells from cancer.
Fibre:
Brown rice typically is higher in fibre than white rice. Brown rice provides 1 to 3 g more fibre than white rice.
Fibre is known to relieve constipation as well as offers lots of other benefits. It can help you with the following:
- Look after and nourish your gut bacteria
- control blood sugar levels which in turn lowers your risk of diabetes.
- It helps you feel fuller faster this can help you with your weight management.
- It will reduce the risk of heart disease
- lower your cholesterol levels
Most women under the age of 50 need 25 g of fibre a day, and women that are over 51 need 21g a day.
Men under the age of 50 should have 38 g of fibre per day, and men that are 51 years old and older need 30 g per day.
The daily recommended amount of fibre is based on age and caloric intake, so talk to a dietitian or doctor if you’re not sure how much you need.
Magnesium:
Brown rice is a good source of magnesium. White rice is not a good source of magnesium. An average serving of cooked brown rice is about 1/2 cup; this can provide about 11 % of the daily recommended amount of magnesium.
The vital functions that magnesium is used for are the following:
- Cellular production
- bone development
- muscle contraction
- blood coagulation
This critical nutrient and the daily recommended intake depend on sex and age. Typically women that are pregnant or breastfeeding require much higher daily intake. For men between ages 19-51+, the daily recommended amount is 400-420 mg and 310-320mg for women.
Manganese:
This mineral is essential for antioxidant function and energy production. Brown Rice is an excellent source of this nutrient, and white is not.
Folate:
White rice that has been enriched can be a good source of folate. 1 cup serving can contain 195 to 222 micrograms (mcg) of folate or about half of your daily recommended amount.
Folate supports your cell division and helps your body make DNA and other genetic material. Folate is essential for women that are pregnant or are planning on becoming pregnant.
Brown Rice Vs White Rice
Brown rice is more nutritious than white rice. It’s higher in magnesium, and fibre and other nutrients and does not have artificial nutrients added to it like white rice.
Talk to your dietitian if you want to add rice to your diet and you are unsure. They can go over any existing health conditions or potential effects they may have on you and advise how to add them to your diet.
You will want to avoid rice products with added gluten if you are concerned about your gluten intake.
Cook Brown Rice perfectly in the Instant Pot
Just like how you cook your white rice in your instant pot, the process is pretty much the same for making brown rice. Always make sure and rinse your brown rice before cooking. It does not have as much starch like white rice, so you need to rinse rice many times.
- For a nice chewy texture of brown rice, use a ratio of 1:1 rice to water. Press your pressure cook button for 20 minutes on HIGH pressure. Let sit for 5 minutes, then release the remaining pressure using quick release.
- For softer rice that is not as chewy just add an extra 1/4 cup before cooking. Set your pressure cooker for a cooking time of 20 minutes, then natural release until no pressure is there anymore. This method is foolproof and makes perfect brown rice every time.
Can I use short grain brown rice instead of long-grain brown rice?
Yes, you can use short grain brown rice; the difference between the two is that long-grain brown rice will cook up looser keeping or retaining individual grains. Which is perfect for fried rice dished or pilaf dishes. Short grain has more of a binding superpower which makes for stickier sushi-like rice.
The best method for cooking Long grain brown rice is in the Instant Pot.
Cooking brown rice is so easy with the instant pot. I used to use a rice cooker, but I always found that I had burnt uncooked rice on the bottom of the pot. Cooking rice in the instant pot is a breeze. You can cook long-grain brown rice, short grain brown rice, brown jasmine rice, brown rice, long-grain rice, and the list goes on… They all turn out to be perfect rice in the instant pot.
Here is my long-grain brown rice recipe. So fast, simple and healthy. Use long-grain brown rice for best results.
Instant Pot Brown Rice
Course: Instant PotCuisine: sideDifficulty: Easy2
servings1
minute40
minutes300
kcalInstant Pot Brown rice is such an easy cooking process. The result is perfectly cooked rice when you pressure cook the grains in the Instant Pot.
Ingredients
1 1/4 cup Water
1 cup Long-Grain brown rice “rinse rice”
Directions
- Place the rinsed brown rice in the instant pot with the water.
- Cover with instant pot lid and make sure the pivot is set to seal.
- To cook brown rice. Select the Pressure Cook button and set it on high pressure for 20 minutes.
- Natural release the whole way until there is no more pressure or steam to be released. This may take up to 15-20 minutes.
- Fluff with a fork and serve.
Notes
- Always make sure to wash your rice before cooking.
Equipment Needed
