Brown rice is a highly nutritious food. It is a gluten-free, whole grain high in fiber, and can be incorporated into a variety of dishes. It does not contain trans fats and has zero cholesterol. It is a good source of protein, B vitamins, folate, iron, magnesium and selenium. Long-grain rice contains less starch, so the cooked grains are drier and more easily separated. It's often used in pilafs or dishes with a lot of sauce.