Brown rice vs white rice (© robsphoto - stock.adobe.com)
For centuries, rice has been a key component across several cultures in China, Japan, India, South Korea and other Asian nations for thousands of years. According to the Rice Association, there are over 40,000 rice variations that exist, but the exact number remains unknown. In recent years, modern-day diet culture has continued to promote the idea that brown rice is healthier than white rice.
So, is that really true? Let’s take a look at the facts.
What’s the difference between brown and white rice?
Brown rice is a whole grain while white rice is not. Brown rice has the bran and germ intact, while white rice has been refined to have these removed. Given the tough bran outer layer, it typically takes longer to cook and it yields a chewier texture. The nutrients in brown rice are better retained because they are found in the bran and germ, therefore there are significantly less nutrients in white rice.
Why do people say brown rice is healthier?
Across the board, it’s generally accepted than whole grain is preferable compared to white, refined grain. This goes for breads, cereals, etc. Since brown rice is considered a whole grain, it’s often immediately deemed healthier. Given that the bran is intact, there is slightly more fiber, vitamins, and minerals. Research also suggests that brown rice digests slower than white rice, having a positive impact on blood sugar stability.
Is it actually healthier?
Brown rice has a slight edge over white rice, but it isn’t significant in the grand scheme of things. Here’s why:
1. Fiber
On average, there is only about one gram of fiber per cup of brown rice, while there isn’t any in white rice. Recommended daily fiber intake is close to 25 grams, meaning brown rice isn’t making a significant difference in your fiber intake.
2. Arsenic
Arsenic, a heavy metal, is often found in much higher amounts in brown rice. In fact, it contains close to 80 percent more arsenic than white rice. While it isn’t a huge concern unless you eat a rice-based diet, it is something to be aware of. We are already exposed to arsenic and other heavy metals through water, and other environmental factors, so it doesn’t hurt to reduce exposure through food where possible.
3. Impaired nutrient absorption
Brown rice contains more magnesium, iron, selenium, and zinc. However, that doesn’t mean you’re getting them all. Brown rice is rich in phytic acid, much more so than white rice. Phytic acid is a carb molecule that has been shown to have antioxidant benefits, but it also binds to minerals like zinc and iron.
So, while brown rice may have more minerals, your body will not fully absorb them anyway due to the phytic acid content. Many other fruits, vegetables, meats, and seafood contain an abundance of minerals.
4. Blood sugar
Brown rice has been shown to digest slower and not induce steep blood sugar spikes. White rice digests quicker and may spike it. However, most of us don’t eat rice alone. Generally, it’s paired with a protein and some vegetables. After all, the classic gym bro meal is chicken, rice, and broccoli. When refined carbs are paired with protein, healthy fats, and fiber, your blood sugar responds much better than if you ate the carbs alone.
Bottom Line
Whether you eat brown or white rice will always be up to personal preference. Some people like brown rice, and that’s okay. If you are more of a white rice person, try to pair it with a protein, healthy fat, and fiber-rich vegetable to slow digestion and make the meal more satiating.
The main issue is how brown rice is viewed as significantly healthier than white rice, when things aren’t so cut and dry. Additionally, labeling white rice as a “bad” food continues to perpetuate the idea that healthy food must fit the standard Western mold. Cultures across the world have eaten white rice for centuries, and this should be recognized.
It’s “cut and dried,” not “cut and dry.”
whether brown rice or white rice
best is don’t eat too much rice as both are carbo which when eaten alone and in big amounts can spike blood sugar.
Wish you people factor in effects of compromise in health.
Both rice: same starch
Brown rice more fiber
Brown rice more protein
Brown rice more mineral
Reduced digestion level- slow absorption of starch – slow sugar elevation
slow inulin release – chances of metabolic syndrome less n delayed
chances of cardiac ailments less
Totally agree with you, as type 2 diabetes and I revered its now medication free and I ate cooked wholegrain BR or black rice 3/4 cup every day.????????????
I think people have been eating brown rice way longer than white, refined rice…that should mean something,right? I agree…this article looks like is founded by some white rice business…
If the husk is left on of course it is.Val (Chef)-
Eat what you like, and exercise.
Thanks
Those vitamins, minerals & antioxidants inside brown rice likely be wash out when we clean with water
This article assumes that white rice comes with protein attached. Very weak, not remotely convincing.
Aha, brown rice *is* healthier! Perhaps just not by a lot, but your article says it is. Even the phytic acid, being an antioxidant, is somewhat beneficial, even if it reduces absorption of some other nutrients (but not to zero).
If you’re diabetic, as I am, the chicken/rice/broccoli meal will drive your blood sugar to a steeper, higher spike with white rice than with brown. For us, the difference is significant. When you write a nutrition article that applies only to healthy people, please label it as such.
Totally agree with you, as type 2 diabetes and I revered its now medication free and I ate cooked wholegrain BR or black rice 3/4 cup every day.????????????
I always heard that it depends on the type of white rice. For instance, white Basmati rice is almost as healthy as brown rice. All I know is that my kid won’t touch brown rice. If he won’t eat it, then it doesn’t matter if it is healthier or not. Also why is brown rice so much more expensive than white rice when it requires less processing?
Your opinion on this subject is clearly biased and not fact base.
And brown rice is more expensive.
Am 85 & have been eating brown rice at least on 2.5 meals per day. Am diabetic, have hypertension, 1 stent, lifetime asthmatic, prostate problems, etc. But all controlled based on quarterly medical lab tests. The secret: controlled weight & diet, small meals (as many as 5/day often) exercise & lots of prescribed medicines. Am functional but bored doing little productive.
I wouldn’t go back to white rice!
“settled science “.
I’m using white rice for 65 years without any health issues and will continue to use ONLY white rice.
Well yeah, you’re healthy now – your only 65. Let’s see how you’re doing in 30 more years! lol…
I only recently started learning about lectins. Lectins are like little teeny burs in food that essentially erode your microvilli in your intestines and give you leaky gut. Brown rice, or any whole grain, are full of these little things. White rice has none. Therefore, in regard to that alone, white rice is far better for your gut. Of note, tomato seeds are also full of lectins. If you’re eating a tomato, just eat the meat. Roma tomatoes have a high meat to seed ratio in are excellent.
Yes! I’m glad at least one person realizes. people are ignoring the fact that white rice was cultivated in eastern Asia for thousands of years. All the major rice eating countries ate white rice, so why would they go through the trouble of removing the bran if it was healthier intact? At first, It was an extremely time consuming and arduous process, so it doesn’t make sense to spend that energy and resources for something that is less optimal, especially when your whole life depends on it.
A cup of brown rice typically contains 3 -4 grams of fiber. Not sure where the 1 gram estimate comes from.
Sounds kinda like saying “pop tarts are not as healthy for you as carrots, but it’s not a huge difference and as long as you eat other healthy foods with your pop tarts, then you’re good. So, yeah, pop tarts are just as good as carrots.”
Maybe cooked vs raw?
Yes, 3.5 grams according to https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948.
Perhaps from cooked vs uncooked?
Personally, the main concern is the higher content of arsenic that is mentioned in this article.
That is why I parboil my brown rice first, discard the arsenic laden water, and resume cooking with reverse osmosis water
#MeToo! I use RO water for all my cooking and drinking needs. Even my Water Pik…
Amounts count! Research the actual amounts of arsenic and then how much it actually affects your health. There are over 30 known toxic chemicals in broccoli, but the amounts are so low, the benefits outweigh the risks.
Starch Resistant white rice is best. Easy to make. Great for bowel movement.
They even say that it has significantly more nutrients just before flipping and saying it’s not much of a difference. I’m guessing this is an AI written junk article for clicks and I’m sad I fell for it.
Definitely not written by AI. AI writing would not have included the glaring grammatical error of using “less” when “fewer” is the correct word. I’m surprised a published author has not yet learned when to use one or the other. So simple to Google.
Papi Mangú
I like ur name????
Sounds and reads like an article sponsored and “compensated” by a rice foundation or company. Every finding in the body of the article refutes the headline and shows that brown rice IS healthier than white rice. Even if just a little, still healthier and better for people to eat. Perhaps the hope is that people will not read the article and just go with the headline?
It is clearly stated that the differences are not significant and why. This article is meant to be a reference with a disclaimer at the end.
He wasn’t complaining about the article, but rather the headline, which misrepresents, if only a little, the contents of the article.
Lundberg short grain organic brown rice has 3 g of fiber per serving. Not sure how different this is than other brown rices, but it seems significant enough to me for your article to possibly contain incorrect info. Who is paying you??
I would check the serving size. The article states a specific serving size. The other side is as the article states there are 40,000 plus rice varieties so who knows for sure which they use.
My mind says there are more than 40,000 rice varieties globally. To each thir own! As a serious cook, my desires are dictated by my needs. If there are no other noticeable flavors,
I would plate the brown rice with mushrooms, sliced, and dried cranberries. If you have poultry to plate, use the long grain rice, rinsed, with diced mango chunks.
This article is a joke. I hope no one believes it and looks up genuine nutrition information. You should be ashamed of yourself for distributing this incorrect information to people who may actually believe it.
100% agree.
I agree. Like most “media” in 2023 facts don’t matter as much as quick shock value.
Brown rice IS healthier than white rice.
When did arsenic become healthier???
This.
I make my own type of rice that is a mix of quinoa + brown rice. It has reduced my blood sugar levels noticeably.
Can you share your recipe please?
did you miss the more arsenic in brown rice part
You should be washing rice well before cooking it which removes the arsenic in both white and brown rice.
Yes, that part where it is insignificant.
There is arsenic in all rice, white or brown. If you do some research, you will find that the origin gm where it was grown effects the percentage of arsenic in the rice.
Correct. Everyone who reads this article is going to think all brown rice has massive amounts of arsenic when that isn’t remotely true.
It’s amazing how many people can read the same article and walk away seeing it completely different?
Reading the article, i picked up the extra nutrients in brown rice is insignificant to your daily intake !!
Brown rice contains poison ( Arsenic) and white rice doesn’t..
You can keep blood sugar in check Eatin white rice, with protein and broccoli type veggies etc..
Brown rice won’t hurt you, unless you eat it to many times a week.. but still why would i want to inngest more Arsenic?? When i can take in more fiber instead?
Just my opinion on the article!
Agree.
Spot on!
Exactly,!!! That was a hit piece, paid for by ????
I thought the same thing….Who bankrolled this so called “study?”
Which lobby for white rice denuded of vitamins minerals and roughage peddled this evil? Same ones that peddled white flour? Besides, the texture of cooked brown rice is great. But Canadian wild rice is best! White processed rice and flour is no friend to your cancer colon. WTF ????
John ISH Ishmael of Food Secure Communities Raised Box Urban Organic Gardens in Brampton ON Canada
[email protected]
Agree
Absolutely,almost all their points lead to brown rice being healthier.
Sickening clickbait journalism
And I should believe you because? You are just another click bait article with no scientific backing. FO!
I like white rice! Period. Nobody eats only rice. A meal has side dishes, meats and vegetables, etc.- The more the better! The western diet also has McD and KFC. LOL
You are right
So, you think Arsenic makes Brown rice healthier. Lmao ..keep eating it WOW!