Which is healthier — brown rice or white rice? Get your answer from a dietitian at Cleveland Clinic. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter.
Related Articles. Diagnosed With Celiac Disease? Trending Topics. What Parents Need to Know. Share this article via email with one or more people using the form below. When rice goes through processing, the hull, bran, and germ are removed, whereas when brown rice goes through processing, only the hull is removed, while the bran and germ are still left on the grain.
The bran and germ are are known to have nutritional properties and they are rich in fiber, therefore brown rice comes off as a healthier option and is associated with many health benefits.
Brown rice does contain a significantly better nutrient profile as compared to that of white rice. Brown rice possesses minerals like selenium, calcium, manganese, and magnesium which are either present in trace amounts or not present at all in white rice. Moreover, brown rice is a rich source of fiber and folate, both of which white rice does not possess, and has less calories and carbs. One of the biggest reasons for the outburst of brown rice in the Indian market is its association with weight loss.
Brown rice can indeed aid weight loss, and it is because of the high fiber content. Fiber helps in keeping you fuller for a longer period, and also helps in regulating hormones involved in appetite control, thus reducing the level of hunger hormones.
Therefore brown rice helps you consume fewer calories overall which supports weight loss in the long run. The major aggressor of diabetes is carbohydrates, which is much higher in white rice. With a low carbohydrate content, the impact of brown rice on blood sugar and insulin levels is minimal, and people with diabetes can benefit by eating brown rice daily.
Brown rice even has a lower glycemic index GI than white rice, which means that it is digested slower, having lesser effect on blood sugar. Foods that are high in fiber can interfere with your digestion and cause problems. Brown rice has the bran and germ intact, both of which are responsible for giving it its high fiber.
The bran and germ can also irritate the digestive tract, leading to digestive problems like bloating, diarrhoea, constipation, and leaky gut syndrome. Studies have shown that a diet rich in fiber has the ability to lower the levels of bad cholesterol. Moreover, rice bran has also been associated with a reduction in LDL cholesterol, and with the bran intact in brown rice, it doubles as a natural cholesterol lowering remedy.
Most grains are exposed to arsenic, an element found in soil and water, and when exposed to it, you can get inflicted with serious conditions. Brown rice contains more arsenic than most other grains, therefore the risk of being inflicted with the conditions increases.
Even small amounts of arsenic can increase the risk of cancer, heart disease, and type 2 diabetes. But, white rice is life! Taking that away is almost like telling a person not to breathe. Telling a Haitian person, or really anyone from the Caribbean and plenty of other places too , to substitute their white rice for brown rice is pretty blasphemous.
While I've decreased the frequency I serve white rice with my family, it absolutely continues to be a staple in our home. There are so many ways that rice is prepared and enjoyed around the world. From Jollof rice in Ghana and sticky white rice in China, to Arroz Pollo in Mexico, rice is among the most versatile of foods. My favorite, of course, are Haitian dishes of rice and beans, rice and peas, or white rice cooked with a side of bean soup or chicken stew.
So many dishes to choose from. I would not be a true island girl if I didn't love rice with some variation of beans! Try EatingWell's recipes for rice and beans if you're looking for an easy, healthy dish. Fast forward to college, where I was studying nutrition and learning that brown rice is usually recommended over white rice because it is more nutrient dense.
I actually used to feel ashamed to say that, as a dietitian, I loved white rice and continued to eat it even after learning all the benefits of brown rice in school.
So, the question is, is brown rice truly better than white rice when you look at the nutrients? Brown rice is a whole grain that still has the hull, the bran layer and the germ still intact, allowing it to have high levels of fiber. Brown rice is also a good source of selenium , which plays an important role in thyroid hormone production, antioxidant production , and immune function, according to research published in the International Journal of Endocrinology , as well as magnesium , which helps with muscle contraction and bone development.
Enriched white rice does contain folate folic acid , which is recommended for pregnant women and women who are breastfeeding. Folic acid helps your body make DNA and other genetic material, and supports cell division. White rice typically contains more calcium and iron from artificial fortification. While all rice can be an important source of energy, brown rice contains more nutrients and provides greater health benefits.
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