How to Cook Brown Rice in the Instant Pot

Do you want to learn how to cook brown rice in the Instant Pot? Of course you do! This simple method will give you perfect fluffy and sticky rice every time!

This post explains:

• how to store brown rice for meal prep
• which rice is the healthiest
• the benefits of brown rice
• what glycemic index is and why you should care about it

The Instant Pot is such a great tool in the kitchen. Not only does it simplify cooking, it helps you cook delicious meals that are perfectly suited for nutrition programs like 21 Day Fix, Weight Watchers, and even just traditional healthy recipes.

Click here if you’re looking for information about white rice.

Meal Prepping and Freezing Brown Rice

Since you can cook so much rice at a time, freezing brown rice is a great way to help you stay prepared for any meal. After cooking, let the rice cool and put individual (or family) servings in a separate freezer bags.

Spread the rice out in a thin flat layer for easy storage and quick reheating. I recommend writing the serving size and cook date on the bags with a sharpie for easy identification. Refrigerate cooked rice for up to 6 days or freeze for up to 2 months.

Which rice is healthiest?

White rice is the most common type of rice worldwide. Jasmine and basmati rice are other examples of white rice. White rice is highly processed, which means that most of the nutrients have been stripped out during processing (and most of the time added back in, you’ll see this labeled as enriched rice).

Colored rice is healthier because its bran and germ remains intact (that’s why it’s considered whole grain rice). The bran is where the vitamins, minerals, and other nutrients exist. Colored rices are black, red, and brown rice–these are typically higher in protein and fiber.

Of the different colors, black rice is considered the healthiest rice as it’s not only high in protein and fiber, but also contains antioxidants. In addition, these brown rice varieties have a lower glycemic index than white rice.

What is glycemic index?

Glycemic index is a value that is assigned to food that ranks items based on how fast they affect your blood glucose levels. The scale runs from 0 to 100.

Foods on the lower end of the scale slowly release glucose at a steady rate. Foods on the higher end release glucose rapidly and can lead to blood sugar spikes.

Eating low glycemic index foods such as brown rice, sweet potatoes, and whole grain breads help you feel fuller longer and tend to be a better choice for weight loss.

Glycemic index of rice:

• White rice: 72
• Red rice: 55
• Brown rice: 50
• Black rice: 42.3

Is brown rice healthy?

Yes! It has a low glycemic index, it’s packed full of nutrients, and is less processed than white rice. However, black and wild rice tend to rank slightly higher nutrition-wise.

There is a downside, though. Depending on where your brown rice was grown, it may contain arsenic.

Arsenic in rice

There are two forms of arsenic found in the environment–organic and inorganic. In fact, most varieties of rice contain both forms of arsenic by absorbing it from the air, soil, and water.

Brown rice does contain higher levels than white rice because the arsenic tends to collect in the outer bran of the rice that’s removed in white rice varieties.

Ways to reduce arsenic in rice

There are a few ways that you can reduce the levels of arsenic:

• Pre-rinse your rice. Rinsing rice before cooking can reduce the arsenic levels.
• If possible, choose rice from the Himalayan region–it’s said they have lower levels of arsenic in their soil.
• Some people like to cook their rice in extra water so they can drain out impurities after cooking. In the Instant Pot, though, this can lead to very wet rice.

Health benefits of brown rice:

Despite the arsenic, there are still several brown rice benefits:

• It can help decrease your risk for type 2 diabetes.
• Contains 88% of your daily recommended amount of manganese, which promotes collagen production that helps with everything from skin healthy to promoting healthy joints and ligaments.
• Lower glycemic index, that keeps you fuller longer.
• It’s said that brown rice is good for those with heart disease

How to cook brown rice in the Instant Pot:

This is my tried and true method for cooking the best brown rice in the Instant Pot. It’s light, fluffy, and perfectly sticky. Cooking healthy brown rice in the pressure cooker makes for a delicious and hearty side for these Instant Pot recipes: teriyaki turkey meatballs, healthy orange chicken, and even mini meatloaf bites.

This Instant Pot brown rice is:

• Monitor free: No babysitting a pot that is bubbling over on the stove
• Light and Fluffy: The perfect brown rice every time
• Cheap: Making this healthy grain yourself will save you so much money over the more expensive prepacked ones you can buy from Thrive Market and Trader Joes. The premade packets are $3-5 each.
• Easy: Not even 5 minutes of active prep time, let the Instant Pot do the work, and you are done!

Recipe Tips:

• For added flavor, use low sodium broth in your rice instead of water.
• I’ve cooked up to four cups of dry brown rice with this 20 minute cook time.
• If you’ve got questions about the Instant Pot burn warning I suggest this post.

Special Diet Information

Weight Watchers: One serving of this brown rice is 4 Blue Plan Points, 4 Green Plan Points, and 0 Purple Plan Points

21 Day Fix Brown Rice: This rice counts as one yellow container for every 1/2 cup of cooked rice.

More Instant Pot Recipes:

• Instant Pot Coconut Rice
• Instant Pot Jambalaya
• Buffalo Chicken Roll Ups
• Copycat Chipotle Chicken
• Weight Watchers Baked Oatmeal