A little clarity
In every grain

Yes, some nutrients are lost during the milling and processing of rice. How much remains depends on the type of rice and the processing it undergoes.

Brown rice retains the bran and germ, which contain fibre, vitamins and minerals. Its inedible outer husk is removed during processing.

White rice is polished to remove the bran and germ, reducing its fibre and some nutrients. It generally cooks faster and has a softer texture. Both varieties can be enjoyed as part of varied, balanced meals.

Both have a place at the table. Brown rice is a whole grain: it retains the bran and germ and provides more fibre. It has a nuttier taste and a firmer texture.

White rice has a softer texture and usually cooks more quickly. Choose the variety that suits your recipe, preferences and dietary needs, and enjoy it with a variety of vegetables and protein foods.

Start with a portion that suits your needs and build a balanced meal around it. Pair rice with plenty of vegetables and foods such as lentils, beans, fish or other sources of protein.

Brown rice offers more fibre, but the variety alone does not determine a meal’s calories. Portion size, cooking oil, sauces and accompaniments also matter. For individual dietary needs, a qualified dietitian can help you find the right balance.

For uncooked rice, follow the best-before date and storage instructions on your pack. Keep it tightly sealed in a cool, dry place, away from moisture and pests. Brown rice’s natural oils mean it generally keeps for less time than white rice.

Cooked rice needs different care. Cool leftovers quickly, ideally within one hour, refrigerate and use within 24 hours. Reheat only once, until steaming hot throughout.