Brown rice versus white rice: which is better for your health?

Brown rice versus white rice: which is better for your health?

We have all heard the rumor that brown rice is healthier than white rice. But have you ever wondered what makes these two different from each other? Read below to find out the difference between the two and which one is healthier. Several studies conducted by the US Department of Agriculture USDA have demonstrated the nutritional difference between the two and why the former is preferred over the latter. It is a widely held belief that anything brown is healthier than white. The main reason brown things are healthy is that they are loaded with fiber. White rice undergoes a polishing and refining process that strips it of its natural, nutrient-rich coating. The only thing left in abundance in white rice is carbohydrates. Brown rice contains more vitamins and minerals than white rice. White rice is a good source of folic acid but has less nutritional content due to the artificial processing involved in its manufacture. While white rice is easy to digest, low in nutrients and leads to an instant energy release, brown rice is comparatively heavier and takes time to digest. Additionally, brown rice makes you feel full throughout the day and hence is a favorite with weight watchers and dieters alike. Read on to explore the history of the nutritional values ​​of these two varieties of rice.

There is a constant debate between the nutritional benefits of white rice and brown rice. Today we are going to discuss and find out which is the best and healthiest version of rice that you should include in your daily diet. Keep scrolling to find out.

Brown Rice v/s White Rice Nutrition Facts (1/3rd cup cooked rice)

NutrientsBrown Rice Nutritional ValueNutritional Value of White Rice
Protein1.83 g1.42g
Fatty Acids- Saturated0.17g0.04g
Fatty Acids- Trans0g0g

Brown rice vs white rice: which one is better?

Minerals and vitamins

In terms of nutrient constituents, brown rice contains higher amounts of antioxidants, vitamins, and minerals than white rice, which is essentially an empty source, containing high amounts of calories and carbohydrates with very few nutrients. For example, 100g of brown rice provides almost 1.8 grams of fiber compared to white rice, which provides only about 0.4 grams of fiber.

Weight control

Everyone loves a bowl of rice with their favorite curry, but when it comes to weight monitoring, many people find it difficult to resist this delicacy or maintain their weight while chewing it. Brown rice can be a source of help in such a situation. White rice is nothing more than brown rice with the bran and germ removed, depriving it of nutrients and antioxidants but with the same levels of calories and carbohydrates.

Brown rice, on the other hand, is rich in nutrients like manganese and phosphorus that help synthesize body fat and control obesity. In addition, the high dose of fiber in brown rice slows the feeling of hunger, thus eliminating junk food. The same fiber also helps improve digestion by preventing acid absorption for better weight control.

Diabetes management

White rice has a higher glycemic index than brown rice. The low glycemic index means less absorption of sugar into the bloodstream, which reduces the risk of diabetes and its management. Again, rich in magnesium and fiber, brown rice controls blood sugar levels and prevents the risk of type 2 diabetes.

Heart disease

Brown rice is rich in lignans and plant compounds unlike white rice, which makes it beneficial for heart health, warding off various heart diseases. Lignans reduce fat in the blood, lower blood pressure, and reduce inflammation in the arteries.

Kidney disease

Brown rice contains more potassium and phosphorus than white rice. People with kidney disease should restrict their intake of these nutrients because kidney disease reduces the kidneys’ efficiency in regulating these nutrients in the body. If the potassium level is high, it can lead to heart problems. Therefore, for the kidneys, white rice is a better option.

Diet low and high in fiber

People with health conditions such as diarrhea, diverticulitis, inflammatory bowel disease, and gastrointestinal tract surgery are recommended to eat a diet low in fiber. White rice contains less fiber than brown rice, so it is a suitable option for people recommended with low dietary fiber content.

On the other hand, it is suggested that people with high cholesterol, type 2 diabetes, stroke, obesity, heart problems, and constipation eat a diet rich in fiber. Therefore, people with these health issues should consume brown rice because it is high in fiber.


A grain is considered whole when it contains three nutritious sprouts, a carbohydrate-rich endosperm, and fibrous bran. However, white rice has only the endosperm; On the other hand, brown rice is brown because it has three parts that make it more nutritious than white rice.


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