For decades, most stores offered two options, perhaps three: the most common being converted rice or instant rice. It was rare to find anything more exotic, though brown rice may have been available.

However, thanks to the increasing popularity of ethnic foods and the recognition of rice as a healthy, hearty fare, the choices now seem overwhelming. Which one do you choose? Why is one better than the other? Do they taste alike, or do they all taste a little different? Which is best for the recipe I’m making?

Deciphering the kinds of rice available isn’t very difficult, as long as you’re armed with a handful of facts that can help you determine which variety is best for you. Along the way, you may even learn a little about the background of this delicious food, how it became a regular item on our table, and facts about its nutritional value and country of origin.

The History of Rice

Rice is believed to be one of the oldest foods on the dinner table. Archaeologists trace it back to around 5000 BC, and historians note that it was mentioned in relation to China, where annual rice ceremonies were held as early as 2300 BC. It is also thought to be native to India and Thailand.

Rice came to the West via explorers, soldiers, and traders. It thrived in many climates but not so well in others. Because the plant requires a lot of rainfall shortly after being planted, followed by hot, sunny weather, some countries – like England – are not suitable for rice cultivation. The American South has seen success in growing rice, with cultivation beginning in the Carolinas and Arkansas currently being the largest producer. European countries with ideal climates, like parts of Italy and Spain, have also been successful.

Rice holds great cultural significance in many societies. In Japan and Indonesia, it has its own god. The Chinese devote an entire day of their New Year celebration to the crop. In some Asian cultures, rice is considered a link between Heaven and Earth. India believes rice is important for fertility, which is why throwing rice at weddings has become a long-standing tradition.

Grain Sizes

With such a wide variety of rice products available, the consumer needs a little education to choose the right one.

Rice is usually distinguished by the length of its grain: long, medium, or short. Long-grain rice produces a light and fluffy consistency because the grains do not stick together. It’s versatile and often used in side dishes like pilaf. The taste of white long-grain rice is subtle, while the brown variety has a nutty flavor. Long-grain rice is grown in Arkansas, Mississippi, Missouri, Louisiana, and Texas in the United States, as well as Thailand, Italy, Spain, Suriname, and many other countries.

Medium-grain rice is shorter than long-grain but plumper. It has more tendency to stick together than the longer variety (but not as much as short-grain rice), making it ideal for dishes that require creaminess, like risotto, paella, or certain desserts. It is grown in many of the same places as long-grain rice, as well as countries like Australia.

Short-grain rice is almost round and is featured in many Oriental and Caribbean dishes. It is especially popular for Japanese sushi because it sticks together easily. Arborio rice, a short-grain variety, is commonly used in Italian risottos. Short-grain rice is also excellent for desserts and is very popular in most Asian countries.

Converted Rice

If you’re like most cooks, you’ve probably picked up a box of converted rice from the supermarket. Converted rice, which is the most popular variety in many Western countries, is sold under recognizable names, such as Carolina Rice. The process of “converting” or “parboiling” involves steaming the rice under pressure before milling. This makes the grain harder and helps prevent overcooking. It also helps the rice retain important vitamins and minerals and gives it a slightly different flavor.

Instant Rice

If you’ve ever needed to prepare rice in a hurry, you may have opted for instant rice. This rice is pre-cooked, dehydrated, and packaged, requiring just 5-10 minutes of boiling to prepare. Unfortunately, the dehydration process removes much of the flavor, making instant rice the least desirable option. However, a quick recipe using this form of rice can be found here: microwave egg fried rice.

Aromatic Rice

Aromatic rice is a newer option for many consumers. As the name suggests, these varieties contain natural ingredients that provide a fragrant aroma and taste. These types of rice are becoming increasingly popular in the West, though most are still imported from the Far East.

Types of aromatic rice include the following:

Basmati Rice – Grown in the foothills of the Himalayan Mountains in India and Pakistan, Basmati rice is often the preferred variety for Indian dishes. It is available in both white and brown varieties and is known for being light and fluffy with grains that separate when cooked.

Jasmine Rice – A more subtle alternative to Basmati, Jasmine rice is grown in Thailand. It is a long-grain variety but tends to be a bit stickier than most other long grains.

Texmati Rice – A hybrid of Basmati and regular long-grain white rice, Texmati is light and fluffy when cooked, but not as pungent as Basmati.

Wehani Rice – A brown rice similar to Basmati, Wehani rice resembles wild rice when cooked and has a unique, popcorn-like aroma.

Rice and Your Nutritional Needs

Rice is a good source of insoluble fiber, which is important for digestive health. It helps prevent constipation and promotes good bowel function. Rice is also rich in carbohydrates, generally low in fat, and provides Vitamin B, potassium, and phosphorus.

White vs. Brown

Many health-conscious individuals opt for brown rice over white rice. However, both varieties offer nutritional benefits. A cup of white rice contains about the same number of calories as brown rice, but less fat (0.8 grams per serving vs. 2.4 grams). Brown rice is much higher in fiber, with 2.8 grams per serving compared to just 0.6 grams in white rice. Most other nutritional values are similar.

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Naturally, in various cultures within Asia, 90 percent of the population eats rice daily. In China, rice is a staple, consumed as often as three times a day.

What many people don’t realize, however, is that rice also plays a significant role in many cultural ceremonies and celebrations. A prevalent example of this is at wedding ceremonies, where rice is thrown on the bride and groom to bring good luck to the newlyweds. In fact, rice is so beloved that some individuals have paid homage to it through songs and poetry.

Where Does Rice Come From?

There seems to be some debate about the origin of rice. Many believe it originated in India, but evidence points to Thailand as the place where rice was first discovered, around 4000 BC. Rice is a type of grass that resembles a common weed. It thrives in areas with heavy rainfall, floods, upland regions, and well-irrigated locations.

Interestingly, the region where rice is harvested can determine the types of rice produced. For example, rice grown in irrigated areas benefits from a consistent water supply. In flood-prone regions like Asia, three types of rice can be cultivated: “deep water” rice (grown at a depth of more than 60 centimeters), “floating” rice, and “tidal wetland” rice. Many people don’t realize that rice can grow submerged in water and can reach heights of two to five feet.

The journey from rice grass to grocery shelves is actually quite extensive. It begins with the grain, which is extracted from the plant’s leaf blades. Once the grain ripens from emerald green to a rich golden yellow, it is placed in the sun to dry. Afterward, it undergoes a milling process, turning it into the white, shiny rice we’re familiar with. The average rice crop takes up to 200 days to mature, while the breeding process can take as long as 10 years.

One reason rice is so adored worldwide is because it is easy to prepare, inexpensive, and packed with nutritional benefits. It can be cooked by boiling it in water for just 15 minutes, but it can also be baked, steamed, or fried to create different taste sensations. Some people even enjoy eating rice raw, mixed with other ingredients.

Additionally, rice is easily digestible, high in carbohydrates, and low in sodium. It contains many vitamins, minerals, and proteins. Rice also comes in many different varieties—more than 120,000 different types are grown worldwide! Examples include Basmati, which is aromatic and grown in both India and Pakistan, and glutinous rice, a sticky, sweet rice typically used for desserts. Brown rice is another example, known for its nutty taste, while Jasmine rice is aromatic and exclusively grown in Thailand.

Whatever your particular preference may be, rice has become a staple that will likely remain with us for many years to come.

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In the US, when we talk about white rice and brown rice, we are usually referring to the milled, and unmilled versions of the same type of rice. Unmilled rice has the bran and germ still intact. White rice has had the bran and germ removed, leaving only the endosperm. Most commercial rice in the US is of the Calrose (short for California Rose) species. This is what you get when you buy Uncle Ben’s, parboiled, Rice-A-Roni, etc….The original Calrose species (USDA # C.I. 8988) was replaced by a hybrid version in the 1970s, but it is still called Calrose. It makes up over 90% of all the rice used in the US, and is so popular overseas that there is a Black Market for it. The US Long-Grain rice is Texmati, a US version of Basmati Rice. Both varieties come in brown, and white versions.

Now, we can begin to compare the two versions of the most popular rice species in the US, Calrose. As we said earlier, the white rice has had the germ and bran removed. It makes a very pretty white grain, but many of the nutrients are lost with the bran and germ.

Nutritional Comparison of White vs Brown Rice

It’s pretty obvious from the charts that brown rice has more nutrients. But is this really significant? After all, in the US, rice is hardly ever eaten by itself. Can’t the shortages in the white rice be made up with the side dishes? Of course, and it usually is. Add to that the fact that many producers also ‘enrich’ their white rice with vitamins to offset some of what is lost during milling. The differences in calories are slight, and most likely beyond notice. Studies have shown that using brown rice instead of white does lower the risk of Type II Diabetes, and does help with weight control, but they are not sure why, yet. The studies are still ongoing. All other things being equal, I haven’t heard of anyone in the US dying from malnutrition because they ate white rice. The differences between white and brown rice would only be really significant if all you ate was rice. If you live in Asia, unfortunately, this could actually be the case.

The question is significant to persons living in Asia because in many places, there is a social stigma associated with brown rice. It is a symbol of poverty, and shortages. Only the elderly, and very poor will eat brown rice. Since rice makes up the bulk of their diet, especially for the poor, the very people who could benefit most from brown rice, will not eat it. This does lead to nutritional diseases, and has always been a problem in the East, especially for sailors.

Prior to the late 19th Century, it was well known that Asian sailors suffered a high rate of beriberi, although the cause was not known at that time. In 1873, a Naval doctor for the Dutch East Indies Company observed that European crewmen suffer far less incidences of beriberi than Asian sailors. The only difference was that the Asian sailors preferred a diet mostly of polished white rice, while their European shipmates ate meat, brown rice, gruel, vegetables, or whatever was available. Later experimentation (on domestic fowl, not people…) proved that beriberi was, in fact, a nutritional disease, and easily cured by varying the diet. In 1911, the exact cause, and cure was isolated as the vitamins Niacin, and Thiamine.

Brown rice has almost 6 times the amount of thiamin as white rice. Another benefit of brown rice is that it has a lot more Omega 3 and Omega 6 Fatty Acids. These can absolutely lower bad cholesterol. Also, brown rice has more essential minerals than white rice. So it is more than just a calorie and vitamin-counting thing. Your body is very complex, and requires a lot of things besides vitamins and calories. It these areas, brown rice is the uncontested winner. The majority of minerals in any grain are in the bran and germ.

OK. So brown rice is superior to white from a nutritional standpoint. But what about from a culinary aspect? Non-glutinous, long-grain white rice has a slightly chewy texture (when not over-cooked), and a nice clean, neutral taste that goes with just about everything. Medium-grain has a slightly less chewy texture. Both are wonderful in soups, meatloaf, and other dishes to provide bulk and body, without changing the taste of the food. On their own, they makes a great side dish, and take on the characteristic flavors of whatever they are served with. White rices are very user-friendly grains. This Arroz con Leche Recipe with Basmati Rice | Mahatma® Rice is a great way to introduce yourself to a tasty rice pudding. Brown rice takes longer to cook, is wonderfully chewy, and has an outstanding nutty flavor that can enhance most things it is served with. It will add that flavor to whatever it is cooked in, so it might not be as good a choice as white rice for some soups, and other dishes, unless you actually want that exotic nutty flavor in it. It is perfect for making meat substitutes, especially when mixed with bulgar wheat. Brown rice leaves you feeling more full than white rice, and for a longer period of time. It is more satisfying, ounce-for-ounce.

In conclusion, in the battle of white vs brown rice, it would seem that you are in no danger of contracting a nutritional deficiency from eating white rice. Brown rice is the clear winner in the nutrition department, but will you get skinny from switching to brown rice? Probably not. Will you get diabetes from eating white rice? Probably not. The truth is actually what we’ve known for thousands of years. The key to staying healthy is a varied diet and exercise, all within reason. If you like white rice, it wont hurt you to enjoy it, in moderation. If you like brown rice, you should feel free to indulge yourself when you want, also within reason.

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Fresh vs. Dried Pasta: Key Differences

Fresh pasta is usually found in the refrigerated or freezer section of a grocery store because it contains eggs. More delicate than dried pasta, fresh pasta is softer and requires a shorter cooking time, only swelling slightly during boiling. It is more difficult to store than dried pasta, as it must be used within three to four days if refrigerated and one to two months if frozen. Because fresh pasta contains eggs, it offers a higher nutritional content and better flavor than dried pasta. Common ingredients added to fresh pasta dough include spinach, garlic, herbs, tomato, and curry.
Dried pasta is very easy to store; it does not require refrigeration or freezing and can be stored in a pantry indefinitely. It is most often made with water, salt, and semolina flour—without eggs—and is fully dried before packaging. Dried pasta must be cooked for a longer time than fresh pasta and swells considerably during boiling. It has a firm texture even when cooked, so it works well with heavy sauces that contain meat or vegetables.

Pasta is made with flour, and the type of flour used can affect the flavor as well as the nutritional content of the pasta. The three most common types of flour used in pasta are semolina flour, unbleached white flour, and whole wheat flour. Semolina flour, ground from hard durum wheat, is typically used in dried pasta. It has a large amount of gluten, making the dough quite elastic, which lends itself well to shaping. Unbleached white flour is made from red winter wheat and produces a lighter dough that is very easy to work with. Whole wheat flour, which is becoming more popular as consumers look for healthier pasta options, is made from whole wheat grain. It produces a nuttier-tasting pasta with a heavier texture than pasta made with unbleached flour.

Fun Shapes and Uses of Pasta

Perhaps the most fun part of pasta is its availability in so many different forms. As a basic summary, there are shaped pastas, tubular pastas, ribbon pastas, strand pastas, stuffed pastas, and soup pastas. Some types are used for specific dishes (like lasagna noodles), while others can be used in many different recipes. Because dried pasta is made with flour that lends itself well to shaping, it is used for macaroni, bow-tie, rotini, snail, and wheel-shaped pastas. Other common dried pasta shapes include cavatelli, farfalle, fiori, gemelli, and rotelle. Dried pasta is also used to make tubular, strand, ribbon, and soup pasta.
Most commonly, fresh pasta is available in strand, ribbon, or stuffed forms. Strand pasta can be thick or thin, square or rounded, and even wavy. Thin strand pasta works well with delicate sauces, while thicker strands are suited for heavier sauces. Ribbon pasta comes in different widths and lengths. A popular ribbon pasta is the lasagna noodle; fresh or dried ribbon pasta can be used in lasagna, but cooking times differ between the two. Stuffed pasta is often made with fresh pasta that is filled with cheese, meats, herbs, and vegetables, then folded and sealed before cooking. Some stuffed pasta is formed into squares (like ravioli) or folded into triangles and twisted to make tortellini. While the flavor of the pasta dish is greatly influenced by the sauce used, a lighter sauce with an olive oil base will allow the flavor of the dough to come through.

Pasta is a very affordable dish that is consumed by families worldwide. A box of dried pasta can be purchased for under $1.00! Children love the different types of pasta—the spiral, wheel, and bow-tie shapes keep them interested and even make great materials for arts and crafts. First discovered centuries ago, pasta is a versatile food that can be included in many types of dishes with any meat or vegetable.

Remember during preparation that fresh pasta is more delicate and best suited for lighter sauces, while dried pasta is thicker and works well with heavier sauces. If you always eat the same type of pasta, get out there and try something new—there are too many types of pasta and sauces to enjoy just one kind!

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