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Brown rice is considered a low glycemic food and can lower the risk of type 2 diabetes by 16 percent, according to a study from the Harvard School of Public Health.

As it is a whole grain, it has more fiber than white rice. It is also easier to digest and more filling.

A cup of brown rice has four grams of fiber and five grams of protein. Meanwhile, a cup of white rice has one gram of fiber and four grams of protein.

Many are reluctant to make the switch as they are put off by the odd texture and taste.

Health and wellness show Pinoy MD got the help of Chef Chona Garcia Laureta to demonstrate the proper way to cook brown rice to get that perfect texture.

Here's a breakdown of her technique.

1. For every cup of rice, there must be two cups of water.
2. The water must be boiling before you put in the rice.
3. Lower the flame and simmer the rice for 40 minutes, covered.
4. Turn off the flame and leave to set for 10 minutes, covered.

Watch the video to see how Chef Chona uses brown rice for her recipes, Brown Rice Adobo Wrap and Brown Rice ala Spaghetti.

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