At a cost of only 10 cents per 1/4 cup serving, brown rice is much better for you than regular white rice. Here's why.
A grain of rice has several layers. To make white rice, the milling process removes the first few layers of the grain. The result is a perfect, polished, white grain of rice with nearly no original nutrients left. Brown rice, on the other hand, is a whole grain. Processing removes only the hull, preserving the nutritional value of the grain. Brown rice contains more fiber than white contains and provides you with essential minerals like magnesium and zinc.
Use brown rice as a side dish, in a salad, as part of a stir-fry, or serve it with soup or stew.