brown rice

Brown rice has a place on many dinner plates.

Let’s talk about brown rice, the health benefits of increasing the fiber in our daily diets, and why Whole Grain foods, like brown rice, are very different than processed foods made with whole grain flours, like bread and cookies. Many of the chronic illnesses that those of us over 40 suffer from in America today have a Food As Medicine solution.

If you’ve understood carbohydrates to be an entire food category to avoid, which is often the message in the media, please understand that whole grain foods like brown rice still have a place in your healthy lifestyle. The carbs that are best avoided include items manufactured in a plant using denatured, stripped, grains that have been processed, and chemical ingredients. The kind of carbs that are vital to our ability to reduce our chronic illnesses associated with aging, like metabolic syndrome, high cholesterol, and diabetes, are whole grains like brown rice, and the carbs naturally present in a diet centered around fresh produce.

Unlike white rice, brown rice has all bran layers intact and thus contains all of its naturally present nutrients. These layers of bran act to protect the grain and to help maintain its fatty acids. Brown rice contains the highest amount of B vitamins out of all grains. Additionally, it contains iron, vitamin E, amino acids, and linoleic acid. Brown rice is high in fiber, extremely low in sodium, and is composed of 80% complex carbohydrates. Yep, that’s the good stuff!

Wellness Characteristics of Whole Grains:

  • Promotes good digestion
  • Quenches thirst
  • Balances blood sugar and controls mood swings

Buying & Storing

Look for quality brown rice that contains a small amount of green grains. I recommend buying high quality organic brown rice and storing it in airtight glass jars in a dark cupboard.


PREP TIME: 5 minutes
COOK TIME: 45-60 minutes
YIELD: 4 servings


  • 1 cup brown rice
  • 2 cups of water or broth
  • Seasonings to taste


  • Rinse rice in a bowl of cool water and strain.
  • Place all ingredients in a pot with a tight fitting lid.
  • Bring to a boil, then reduce heat.
  • Cover and let simmer for 50 minutes. If you are not experienced with cooking rice, you’ll want to check the rice 10 minutes before the anticipated finish time so you don’t burn the rice. (If you do burn it, it is okay, just try it again!)
  • Remove from heat and let stand 10 minutes.
  • Fluff with fork and serve.

Other fiber-rich recipes can be found on my website;