Healthy Microwavable Brown Rice?

By Nicole German (RD, LD)

Microwavable Brown Rice HealthBy now we know that we should be choosing brown rice over white rice.

But, is it important to slow cook brown rice for 50 minutes?

Or, can we save time and buy microwavable brown rice and still get the same health benefits

Almost Identical to Slow Cook Brown Rice

The short is answer is yes, buying microwavable brown rice gets you similar (if not identical) nutrients to slow cook brown rice. There may be some extra health benefits from choosing parboiled brown rice (form that is found in microwavable rice).

  • May increase the B vitamin content in the brown rice due to increased soaking of the grain.
  • Improves the grain’s ability to act as a resistant starch. These resistant starches may help to improve satiety, decrease insulin response, improve fat metabolism, and improve digestive health.

How Important is it to Eat Brown Rice?

Brown rice still has the bran and germ intact making the vitamins, minerals, fiber, and phytochemicals still intact. White rice removes everything except the endosperm (starch) leaving it devoid of nutrients.

Additionally, the white rice creates a greater insulin response, meaning diabetics and those sensitive to changing insulin levels should limit their white rice consumption.

All brown rice contains 88% of your daily value for manganese (per 1 cup). Manganese helps to form superoxide dismutase—a scientific name for a potent antioxidant “helper”. So, brown rice can help us ward off free radicals!

Brands to Buy

You could always make the slow cook ahead of time, and keep it in the refrigerator for a few days. When you are ready to eat it, just microwave!

Have you tried the microwavable brown rice?


  1. Gregory Brawn

    It is great to know that using the microwave for brown rice is not a bad thing. With such a busy work schedule, it can be so much easier to use the microwave as opposed to waiting for it on the stove. Rice has been a great addition to my diet and this was wonderful information.

  2. Trish

    Short grain brown rice is my favorite. It seems to have a nutty flavor. I generally cook about 1 cup of dried, place in container and serve 1/2c at a time. I rinse, cook stovetop for @30 min.

  3. Britney

    I love the mircrowave kind. Saves soooo much time to make.

  4. Genie

    I used the instant brown rice. I have tried the microwave stuff too though. I love the ‘crunchiness’ of it!

    • Sarah

      You shouldn’t have crunchy rice. Lol

  5. Ginger

    I love brown rice. I’ve used both methods (slow cook and microwave) and I have to say I really like the convenience, speed, and taste of Uncle Ben’s – especially on a weeknight when I’m feeling famished after work and want to make a quick meal of brown rice, veggies, and a protein.

  6. JeanetteCurry

    Trader Joes Microwavable brown rice is very good. Never too hard or chewy. Find in the freeze section. Packages of 3.

  7. Kimberly Cogswell

    I never liked brown rice but have learned how to make it taste better. I use microwavable all the time and add some Adobe to it for flavor. The Adobe adds some sodium though so not too much.

  8. Kris Reddy

    White rice used to be my staple food. I am 34 and putting on lot of fay in the belly area. So i switched to brown rice. Now i am getting my 6 pack back. I highy recommend brown rice.

  9. James

    I can’t really do brown rice. The taste and the chew factor put me off.

  10. Spectra

    I’ve never bought the convenience brands of brown rice, but I have done the plain brown rice in the microwave. I make it on the stovetop and pack it into containers and eat it that week.