Rice comes in a wide range of colors, shapes, and sizes, with over 7,000 variants. White and brown rice are the most frequent types in the United States. Although white rice is the most popular, brown rice is also popular.
Rice may be the most adaptable meal ever. You can incorporate the pantry staple into your breakfast, lunch, supper, and even dessert thanks to the wide variety of different varieties of rice (e.g., white rice, jasmine rice, basmati rice) and how it's prepared across cultures (e.g., fried rice, rice with beans, jollof rice).
Despite rice's versatility and appeal, the debate over whether white or brown rice is healthier has raged around dinner tables and online for what seems like an eternity. If you've heard that white rice is a "bad" carbohydrate to avoid, you might be shocked when comparing its nutritional figures to brown rice. Continue reading to discover more about the differences between white and brown rice and how to choose between the two for your meals.
The advantages and disadvantages of both white and brown rice are discussed in this article.
Why Rice is a Significant Dietary Deal?
The modest rice grain is responsible for over 20% of the world's calorie consumption, making it one of the most significant foods. Rice is a daily necessity for more than 3.5 billion people worldwide. Farmers plant almost 100,000 distinct rice varieties in a kaleidoscope of hues to meet this need. Thankfully, your lunchtime options are usually limited to brown or white rice. White rice is the most common rice on your plate, owing to its ease of preparation, extended pantry shelf life, and neutral flavor profile that blends well with other dishes.
Brown Rice
The health benefits of brown rice can be attributed to the fact that it contains more nutrients. Rice grains are wrapped in a protective husk, and brown and white rice are made from the same substance. Both are milled after harvest to reveal the brown rice beneath, which has an outer coating known as the bran and a little opaque nugget known as the germ. The germ is known for its high in B vitamins and minerals, including magnesium, zinc, and iron, while the bran is high in fiber.
Brown rice's bran layer gives it its distinctive earthy flavor and impacts how it cooks. Because the fiber in bran functions as a protective barrier, moisture has a hard time passing through and being absorbed by the grain.
The bran layer's other drawback? It includes phytic acid, which can prevent nutrients from being absorbed, lead to mineral shortages, and promote tooth decay if consumed often. If you eat brown rice regularly, soak it overnight to reduce the adverse effects.
You've probably heard about arsenic in rice; like phytic acid, it's more prevalent in brown rice than white, but you'd have to consume a lot of rice to be concerned. Cooking it with a little more water than usual will also help.
Health Benefits of Brown Rice
Brown rice has a lot of health benefits since it has a lot of nutrients and vitamins that white rice lacks. Brown rice's phytic acid can hinder nutrients from being absorbed in the small intestine. In addition, Brown rice's fiber and selenium help lower the risk of colon cancer. Brown rice is also thought to help postmenopausal women's cardiovascular health.
Manganese
One cup of brown rice contains up to 88 percent of the daily manganese requirement. Manganese is a mineral that helps the body turn protein and carbohydrates into energy. It also has antioxidant properties.
Weight loss
Women who eat complete grains like brown rice weigh less than those who eat refined grains like white rice, according to a study published in the American Journal of Clinical Nutrition by Harvard Medical School and Brigham and Women's Hospital. In addition, according to the study, women who get the majority of their dietary fiber from whole grains are 49 percent less likely to gain weight than women who eat refined grain items.
Bodybuilding
Bodybuilders prefer white rice because its nutrients enter the bloodstream more quickly, creating a rise in insulin and making it the ideal diet for post-workout meals.
White Rice
White rice is stripped of the bran and germ (making it a refined grain), leaving only the starchy endosperm, which provides little nourishment besides calories and carbohydrates. However, the bare endosperm can easily absorb water after being stripped of the bran, so white rice becomes delicate and cooks faster. When you compare our basic brown and white rice recipes, you'll note that white rice takes about 15 minutes to cook, whereas brown rice takes up to 50 minutes to prepare while using the same procedure.
White rice has fewer vitamins and minerals than brown rice, but it also has a higher GI (glycemic index), which means it might induce blood sugar increases. So if you have type 2 diabetes or are at risk of getting it, you should limit your intake of white rice. If you're on a gluten-free diet, you should realize that white and brown rice is heavy in carbs (thus the popularity of cauliflower rice).
Try one of these whole-grain alternatives to rice if you're searching for something different.
Health benefits of white rice
It can help to keep your blood sugar levels in check.
While you may have heard that white rice contains carbohydrates and has a high glycemic index, the truth is that it can help minimize blood sugar increases when eaten with other foods like vegetables. If you have diabetes, however, consult your doctor before incorporating it into your diet. It's also gluten-free.
Rice is a hypoallergenic food that is also beneficial to gluten-intolerant persons or has celiac disease. Rice is a gluten-free grain that you may quickly transform into flour, noodles, and bread for those seeking gluten-free options.
Rice is a relatively simple food to digest.
Rice is not only simple to prepare, but it is also simple to digest. White rice, unlike brown rice, does not contain phytic acid, an anti-nutrient that causes stomach problems. When it's hard to eat dinner at a decent hour, nutritionist Rujuta Diwekar recommends dal-chawal, which is easy to digest and improves your sleep quality.
Maintains Intestinal Health
Even when you eat refined white rice, you get a lot of soluble fiber in the form of butyrate, a resistant starch. Butyrate can help you feel better in your gut by lowering inflammation. This is why, in the event of diarrhea, people are frequently advised to eat boiling rice. Heart health is aided. When you choose whole grain rice, you are aiding your heart's wellness.
What is the Differences between White and Brown Rice?
There are other variations between white and brown rice aside from aesthetics. Rice in its original state, complete with bran, germ, and endosperm, is known as brown rice. Whole-grain rice is the name for this type of rice. Brown rice gets its name from the grain's natural color, but whole grain rice comes in various colors, including black, purple, and red. Brown rice takes longer to cook than white rice, and once cooked; it has a nutty, chewy feel.
White rice is not a distinct grain type; instead, its name refers to its color. White rice is essentially brown rice with the bran and germ layers removed by milling and polishing. Because nutrients are lost during this process, B vitamins and iron are put back in.
Comparison Table Between Brown Rice and White Rice
|
Parameters of Comparison |
Brown Rice |
White Rice |
|
Colour |
It is brown, as the name implies. |
It is clear white to glossy in color. |
|
Protective Seed Layers |
The outside hull is missing. There is a layer of cereal germ. A layer of bran is present. |
The outer hull is missing. The germ layer of cereal is missing. There is no layer of bran. |
|
Carbohydrate Content |
52 grams |
45 grams |
|
Calorie Content |
248 grams |
205 grams |
|
Protein Content |
5.5 grams |
4.3 grams |
|
Fat Content |
2 grams |
0.4 grams |
|
Fibre Content |
3.2 grams |
0.6 grams |
|
Other Nutrient Content |
Brown rice also contains significant thiamine, niacin, vitamin B6, manganese, magnesium, phosphorus, iron, zinc, and sodium. |
Apart from salt, white rice contains very small levels of the nutrients listed. |
|
Arsenic Content |
Because the outer covering of the seeds is not removed, brown rice can contain a lot of arsenic. Arsenic is a toxic substance. |
When the outer layer of white rice is removed, environmental arsenic is removed, making the rice less arsenic-laden. |
|
Antioxidants |
Brown rice has a high antioxidant content, according to studies. |
White rice is shown to be low in antioxidants. |
|
Anti-nutrients |
Brown rice has been found to have higher quantities of anti-nutrients, including phytic acid, which inhibits nutrient absorption. |
The physic acid concentration of white rice is lower. |
|
Benefit of Consumption |
It is healthier to eat because of its excellent nutritional value. |
White rice is less nutritious to eat because it just adds carbs and fats to the table. |
|
Boiling Time |
Boiling takes a little longer. |
It is boiled or cooked faster |
|
Texture |
When eating it, it has a gritty feel. |
It is smoother in texture. |
Is White or Brown Rice Healthier?
When it comes to deciding whether white or brown rice is healthier, there is no simple solution. This is because it depends on what you're searching for, and both can be beneficial components of a well-balanced diet. Suppose you have an inflammatory bowel illness (IBD), such as Crohn's disease or ulcerative colitis, or have just undergone bowel surgery. In that case, you should eat meals with less residue or fiber to make digestion easier. White rice would be the best option for these people.
Brown rice, on the other hand, is a healthier choice if you don't have any underlying digestive disorders because of its high fiber and vitamin content. Brown rice is an excellent example of a complex carbohydrate that is good for you.
Brown rice, for example, has been shown to help reduce weight gain in some groups, but more research is needed to understand the effect of whole grains on weight. However, when it comes to disease prevention, research reveals that substituting white rice for brown rice in the diet can help lower the risk of type 2 diabetes. Another study found that eating brown rice can help those with metabolic syndrome and a high BMI lower their Hemoglobin A1C (average blood sugar levels over three months).
Let's look at the nutritional differences between brown and white rice.
Brown Rice vs. White Rice: Nutrition
There's no doubting that brown rice is more nutrient-dense than white rice regarding nutrition data. Brown rice is high in B vitamins, vitamin E, iron, and polyphenols, among other things. B vitamins and iron are frequently added to white rice after being milled.
|
White Rice (One Cup) |
Brown Rice(One Cup) |
|
|
Calories |
242 g |
218 g |
|
Carbohydrates |
53.2 g |
45.8 g |
|
Protein |
4.43 g |
4.52 g |
|
Fat |
0.391 |
1.62 g |
|
Dietary fiber |
0.558 |
3.51 g |
|
Phosphorus |
68.8 mg |
150 mg |
|
Thiamine |
0.311 mg |
0.199 mg |
|
Niacin |
3.42 mg |
2.59 mg |
|
Vitamin B6 |
0.093 mg |
0.291 mg |
|
Magnesium |
24.2 mg |
85.8 mg |
|
Copper |
0.071 mg |
0.158 mg |
|
Manganese |
0.071 mg |
2.14 mg |
|
Iron |
2.77 mg |
1.03 mg |
Brown rice may appear superior because it contains nutrient-dense bran and germ, but it's not that simple. In truth, both types of rice have nutritional advantages, so let's compare brown rice vs. white rice.
- Nutrients: Brown rice has more vitamins and minerals than white rice because it contains nutrient-dense bran and germ. Brown rice has 790 percent more thiamine, 540 percent more niacin, 225 percent more magnesium, and higher quantities of riboflavin, folate, manganese, iron, and zinc than white rice. Although white rice contains vital nutrients, the total amount is restricted due to the absence of bran and germ.
- Anti-Nutrients: While brown rice has more vitamins and minerals than white rice, the bran and germ on the whole grain can cause specific problems. Brown rice contains plant compounds called phytates, commonly known as anti-nutrients, which help safeguard the grain until it is time to germinate since the bran is a protective coating for the grain. Unfortunately, anti-nutrients like phytic acid make it difficult for our bodies to digest and absorb many of the minerals found in brown rice. Phytates can bind to minerals, including zinc, magnesium, and calcium, preventing them from being absorbed by the body.
- Calories: Long-grain brown rice has 248 calories per cup, while long-grain white rice has 205 calories per cup. Although the difference in calories is minor, it is due in significant part to the fact that bran contains some fat, which is a high-calorie source, and increased protein.
- Carbohydrates: A 1 cup portion of long-grain brown rice has 52 grams of carbs, while a 1 cup serving of long-grain white rice contains 45 grams.
- Fibre: Because brown rice retains the fiber-rich bran, it contains 3.2 grams per 1 cup serving, or 11 percent of your daily value, whereas white rice contains only 0.6 grams of fiber.
- Protein: Although not a significant source of protein, brown rice has a slightly higher protein content than white rice, with 5.5 grams per serving against 4.3 grams per serving.
- Fat: Because whole grains include fatty acids in their bran, a 1 cup portion of long-grain brown rice has 2 grams of fat, while a 1 cup dish of white rice has only 0.4 grams.
- Glycemic Index: Finally, because brown rice contains more fiber and protein than white rice, it is frequently promoted as the healthier option due to its lower glycemic index (GI) score; however, research reveals that this is not always the case. A food's GI score measures how much of an impact it has on blood sugar levels; the higher the score, the more significant the effect. Although brown rice has a GI score of 50 and white rice has a GI score of 72, some study has found that the difference is minor and that grain products (rather than brown or white rice) have a higher impact on blood sugar.
Price of White vs. Brown Rice
A 32-ounce bag of white rice costs around $2.50, whereas a 16-ounce bag of brown rice costs around $2.75. White rice makes up 13 of the top 20 best-selling rice items on Amazon. Whether the rice is organic, Basmati, gluten-free, or another luxury variety, the price varies.
Availability
Brown rice has a substantially shorter shelf life than white rice, making it more difficult to transport and locate. As a result, the majority of restaurants exclusively serve white rice. Many supermarkets and health food stores, on the other hand, carry both white and brown rice.
Popularity
Brown rice is generally despised in East and South Asian countries since it is associated with poverty and war in these cultures. However Brown rice is becoming more popular in the West due to its health benefits, but it is still significantly less common than white rice.
Brown Basmati Rice
Basmati rice is widely used in Indian cuisine. It has longer and thinner grains and is higher in nutrients than conventional brown rice. On the other hand, brown basmati rice might be more expensive and difficult to come by than plain brown rice or white basmati rice. Brown basmati rice is more flavorful, lighter, and delicate than plain brown rice.
Should You Only Eat Brown Rice?
Both brown and white rice provide nutritional and health benefits, as shown above, and can be part of a balanced eating pattern. The 2020-2025 American dietary standards recommend six ounce-equivalents of grains per day, with at least half of that coming from whole grains and less than half from processed grains like white rice.
In the case of rice, one-ounce equivalent equals 12 cups of cooked rice or 1-ounce dry rice. So, while you should divide and vary your grain consumption throughout the day if all of your grains came from rice in one day, that would be 3 cups of cooked rice, including at least 1.5 cups of brown rice.
Does this imply that you should only eat whole grains? No. White rice, significantly enhanced white rice, provides nutritional benefits and can easily fit into a healthy eating plan, even though the dietary rules do not encourage consuming 100 percent whole grains.
So, Is White Rice or Brown Rice Better for You?
Although brown rice has somewhat more minerals and fiber than white rice, the difference is minor. Therefore, Brown rice and white rice are nutritious and can be consumed in moderation. However, white rice is easier to digest for many people because it lacks the bran, germ, and anti-nutrients found in brown rice. Furthermore, because the calorie difference between the two is so little, comparing brown rice vs. white rice isn't worth the effort; instead, choose which type you want.
Get creative with your menu.
Choose brown and white rice if you can't make up your mind. According to Czerwony, she frequently urges individuals to mix the types. Brown rice and white rice have different cooking durations, so make some adjustments in the kitchen. She also advises individuals to look at rice alternatives like quinoa, barley, and ancient grains. These can also be mixed with rice or eaten separately. In addition, there are a plethora of recipes available on the internet.
"It's critical to understand that there isn't just one alternative or a simple decision between brown and white rice," Czerwony explains. "Make the most of the variety." And she claims that this is the healthiest option of all.
The Bottom Line
Brown and white rice are both whole foods that you can include in a balanced diet. However, if you choose to eat brown rice, make sure it's properly prepared to help minimize its anti-nutrient harmful effects. If you want to eat white rice, go for long-grain varieties like Basmati or jasmine and avoid ultra-processed and flavored varieties.
