Last updated: August 11, 2021

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You want to make your diet more wholesome? Then wholemeal rice is a good alternative to replace the more nutrient-poor white rice. It tastes a little different and you might need some time to get used to it, but then you will certainly appreciate it!

Whole grain rice reduces the risk of diabetes, keeps you fuller for longer and provides your body with important nutrients. So there are many reasons to choose whole grain rice. However, whole grain rice is more arsenic-laden than white rice because arsenic can stick to the husk - and yet (whole grain) rice is part of a healthy diet. To make it easier for you to find out, we have compiled the most important criteria for whole-grain rice and answered the most frequently asked questions.


  • Whole-grain rice has a stronger - usually somewhat earthy or nutty - flavour than white rice. This is because it is not husked and still contains a lot of nutrients due to the husk.
  • Like white rice, whole-grain rice can also be used to prepare various dishes. Those who opt for a wholesome diet do not have to do without rice pudding, sushi and the like.
  • Whole-grain rice raises the sugar level in the blood more slowly than white rice. That's why whole-grain rice is often a good choice for people with diabetes. Rice is also well tolerated by babies and even as a supplementary diet for dogs and cats. Arsenic is a component of all rice varieties, but there are differences from manufacturer to manufacturer. It is recommended to wash rice well and instead of using the swelling method, cook rice in a lot of water and drain off the dissolved arsenic.

The best Wholegrain Rice: Our Picks

Even with wholemeal rice, there are differences in taste, preparation methods and dishes that you can enhance by choosing the rice. We have compiled a few products here to help you keep track of whole grain rice and make the right decision when choosing.

Buying and evaluation criteria for whole grain rice

If you want to choose a wholemeal rice, you should consider some criteria, which we will list below. If you follow them, you will find the perfect brown rice for your taste and dishes.

Cooking time

The cooking time for whole grain rice is longer than for white rice. This is because the husk makes the rice a little firmer. A tip: Always put the rice on first. That way it can simmer while you are still cutting the vegetables. Then you won't even notice the longer cooking time. This rice is also suitable for pressure cookers. You can shorten the cooking time.

Shelf life

Some types of brown rice can be stored in the refrigerator or frozen. You can cook larger portions and defrost them later. This feature makes up for the slightly longer cooking time.

Taste / Preparation

Wholemeal rice usually tastes a little earthy. You may need some time to get used to it. Before cooking, always be aware of the dish you want to prepare. If it's a Thai curry with fish, jasmine rice is a good choice; if it's an Indian curry, basmati rice might be better.

Packaging style

Sustainability is playing a role for more and more people. Some manufacturers have already opted for recyclable plastic or use paper bags for their products. Of course, it's best to buy as large a quantity as possible to save on packaging waste. If you don't want to decant rice at home, it is practical to make sure that the packaging still stands up well after opening. Do you already love wholemeal rice? Then stylish packs of different types of rice will look great on your shelf!

Guide: Frequently asked questions about wholemeal rice answered in detail

White rice is the most common. But why then switch to wholemeal rice? And what varieties are there anyway? We answer the most frequently asked questions here. Maybe you'll soon become a fan and be able to surprise your guests.

Why should I eat wholemeal rice?

Depending on the area of cultivation and the type of rice, rice has different nutrients. However, rice is always low in calories compared to potatoes and pasta. In particular, the rice husk contains vitamin E (important for the nerves and brain), protein and important minerals and fibre, as well as calcium, phosphorus and magnesium.


Rice is a natural product and should therefore, like vegetables, be washed well before cooking. Then balanced consumption is safe. (Pixabay/ chulmin1700)

Some people have concerns because there is more toxic arsenic on the husk of whole grain rice than on husked and polished rice. Rice contains arsenic because rice fields are submerged in water, which allows arsenic, which is naturally present in the soil in most growing areas, to adhere better to the wet roots. Very good washing in sufficient water and pouring off the water can flush out the arsenic. As a general rule, however, it is safe not to consume too much. It is best to combine other grains such as oats in your diet.

What types of whole-grain rice are there?

As with white rice, there is long-grain rice and round-grain rice. Long-grain rice is about 6 - 8 millimetres long, round-grain rice about 4 - 5 millimetres. The smaller the grain, the stickier the rice. Long-grain rice includes basmati, patna and jasmine rice, sadri and black brown rice. Round-grain rice includes paella, sushi, sticky and milk rice, as well as red brown rice and mochi.

So there is an amazing amount to learn about rice. And maybe after this article you won't feel like eating bagged rice anymore, because you can only gain in terms of taste and health with knowledge about rice.

What are the healthy nutritional values of whole grain rice?

The proteins in rice are made of essential amino acids and are indispensable for humans. Potassium drains and purifies and is good for the circulation. Zinc, iron and magnesium are good for the immune system. However, there are so many types of rice that it is best to find out exactly what nutrients the chosen type of rice contains before buying a particular product.

How do I prepare brown rice?

You can cook brown rice in the same way as white rice. Only the cooking time is a little longer. It is usually stated on the packaging which cooking method is recommended for the specific product. The following applies to both types of rice: rinse until the water no longer turns milky. However, there is a conflict in the rice cooking philosophy: if you cook rice in a lot of water, healthy nutrients are washed out when you pour off the water. However, this water also contains a certain amount of arsenic that was dissolved during cooking. You decide!


Whole-grain rice should be in every kitchen, because whole-grain rice not only tastes pleasantly nutty, but also gives your whole dish an exciting taste experience. With the right choice of variety and growing region, you can surprise your guests with how versatile brown rice can be.

The husk of brown rice has lots of important nutrients and is therefore healthy. It is low in calories and keeps you full for a long time. It is also said to be a real help with digestive problems. It has hardly any disadvantages compared to white rice, it even sticks together less often and can be stored well in the fridge and freezer.

Rice is a natural product and should therefore, like vegetables, be washed well before cooking. Then the balanced consumption is harmless.

[Titelbild: Wnaoki/ Pixabay]