How do brown rice and haiga rice differ from regular white rice?

In this health-conscious era, interest in brown rice and haiga rice is growing. How do they differ from regular white rice in terms of taste and nutritional value? While brown rice and haiga rice are richer in nutrients like minerals and vitamins than white rice, it's also said that care is needed in how they are incorporated into your diet. Today, we'll explain in detail.

Nishiki, Quick Cooking Brown Rice (left)

Nishiki, Haiga Rice (right)

What exactly are brown rice and haiga rice? How are they different from white rice?

Brown rice is rice with the husk removed. The germ and bran layer remain intact. Haiga rice is made by removing only the bran layer, leaving the germ intact. White rice is made by removing both the bran layer and the germ.

White rice is the endosperm portion of the seed, which stores nutrients essential for germination. This gives it a characteristic flavor and makes it easy to digest when eaten. The germ is the sprouting part, while the bran layer protects the endosperm.

What's the difference in nutritional value?

Brown rice, haiga rice, and white rice do not differ significantly in their main components - carbohydrates and protein - but they contain different amounts of micronutrients like vitamins and minerals. Generally, the more bran layers remain, the richer the rice is in water-soluble nutrients such as vitamins, potassium, and dietary fiber.

What's the difference in taste? What are the cooking tips?

Of course preferences vary, but white rice is easier to eat and has a milder flavor. Brown rice has a distinctive bran-like smell and earthy taste often called the brown rice aroma. Some people find these unique brown rice flavors rich and savory. While haiga rice is easier to eat than regular brown rice, it still has some earthy notes.

Also, brown rice is coated in a bran layer, making it harder to absorb water and prone to becoming tough. If you dislike the smell or taste of bran, incorporating haiga rice is a good option.

Many people find brown rice difficult to eat as a staple food. Since brown rice absorbs water poorly and tends to remain hard, it's best to soak it for a longer period.

Another excellent option is to make a rice salad that highlights brown rice's chewy texture and nutty aroma. Since white rice pairs well with side dishes, you can use brown rice as a side dish and eat it alongside white rice. Alternatively, you can mix brown rice with other ingredients to enjoy the dish as a main dish.

How to cook white rice / haiga rice

<Rinsing>

Rice absorbs water easily, so rinse it quickly at first to wash off the bran. If you don't rinse quickly, the bran odor will be absorbed along with the water.

1. Lightly mix with plenty of water, then immediately drain the water. Do this quickly because the first water will carry the bran odor.

2. In the bowl, form a cat's paw shape with your fingers and press in a counterclockwise direction to rinse.

3. When the water becomes cloudy, drain using a strainer.

4. Rinse 2-3 times by stirring vigorously in plenty of water, then drain. Repeat this 2-3 times.

<Water Ratio>

Measure accurately on a flat surface. The ideal water ratio for delicious rice is about 20% more water than the unwashed rice volume. Adjust to taste afterward.

<Soak in Water / Turn on the Switch>

Summer: 30 minutes to 1 hour / Winter: 1 to 2 hours (when water temperature is low)

Be careful not to soak too long, as it will affect the taste, especially with timers in summer.

<Steaming / Fluffing>

After the rice cooker buzzer sounds, wait 10-15 minutes.

Steaming allows the grains to plump up. Insufficient steaming results in dry, crumbly rice.

Cut a cross pattern with a rice paddle, then gently lift and turn the rice from the bottom up to fluff it. Leaving cooked rice untouched causes it to harden. After steaming, excess moisture evaporates, leaving shiny, glossy rice.

How to cook brown rice

<Note: This is for regular brown rice. Nishiki Quick Cooking Brown Rice introduced above with a new milling technology allows you to cook this healthy rice in a much shorter time than regular brown rice (about 20 minutes!) while you can enjoy the wonderful nutty flavor and delicate texture of regular brown rice.>

1. Rinse the brown rice. Change the water 2-3 times, rinse briefly, and drain in a colander.

For pressure cookers

2. Drain the rinsed brown rice in a colander and let it sit for 15-30 minutes. (If in a hurry, you can cook it immediately.)

3. Place the rice in the pressure cooker, add 1.2-1.5 times the volume of water, and bring to a boil over medium heat.

4. Once pressure builds, let it cook for 1-2 minutes, then reduce to low heat.

5. Cook on low heat for 20-30 minutes, then turn off the heat.

6. Wait about 5 minutes, release the steam, then let it steam for 10-15 minutes.

7. Once cooked, fluff the rice thoroughly with a rice paddle.

Using a rice cooker

<For a standard rice cooker>

2. Drain washed brown rice in a colander. Add about twice the volume of water and soak overnight (10-12 hours).

3. Drain the brown rice again, place it in the rice cooker, add twice the volume of water, and turn on the cooker.

4. Once cooked, fluff the rice from the bottom using a damp rice paddle. Cover and let it rest. (This allows excess moisture to evaporate, resulting in uniformly soft rice throughout.)

<For a rice cooker with a brown rice setting>

2. Rinse the brown rice, drain it in a colander, and let it sit for 15–30 minutes. (If you're in a hurry, you can cook it immediately.)

3. Select the brown rice setting, add the appropriate amount of water, and turn on the switch.

4. Once the rice is cooked, fluff it gently with a rice paddle.

Be mindful of how you eat brown rice

Actually, brown rice isn't recommended for everyone. Those with bran allergies should avoid it. Also, because it's rich in dietary fiber, it's not very easy to digest. People with sensitive stomachs, infants, the elderly, and those whose physical condition warrants it should also avoid it.

Brown rice and haiga rice are gaining attention amid growing health consciousness. While appealing nutritionally, care is needed in how you incorporate them. Rrefer to this article for tips on incorporating them effectively.

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