Rice is a whole grain that is a rich source of nutrients for any eating routine. However, sometimes debate arises when a person is trying to figure out whether white rice or brown rice is healthier for them.  

Besides appearance, there are many differences between white rice and brown rice. Brown rice is the rice in its intact form, which includes bran, germ, and endosperm. This form of rice is known as whole-grain rice.

Brown rice has its name because of the natural colour of the grain, but it’s important to note that whole grain rice also comes in colours like black, purple, and red. Brown rice takes longer than white rice to cook, and once it’s cooked, brown rice has a nutty and chewy texture. White rice is not a different type of grain, rather its name describes its colour. White Rice is actually brown rice that is milled and polished, a process that removes the bran and germ layers. Because nutrients are lost through this process, B vitamins and iron are added back in after.

Nutrients in White Rice

White rice is a starchy grain used as a staple ingredient by more than half the world’s population primarily due to its versatility, availability, and ability to adapt to any flavour and seasoning. White rice has a chewiness and soft texture that adds substance to meals and complements many cuisines.

1. Carbs
   There are over 53 grams of carbohydrate in a single serving of white rice. Only a tiny amount of that carbohydrate comes from fibre. Most of it is starch and a small amount is sugar. All rice is originally whole-grain, with the bran attached. White rice is produced by pearling, a process in which the grain passes through a machine where it is rolled and the bran is gently “pearled” off, leaving the white kernel intact. This makes the grain a processed, refined grain, no longer a whole grain. Pearling also lowers the cooking time and extends the shelf life of grains.

2. Fat
   There is almost no fat in white rice, as long as you cook it without adding any oil or butter.

3. Protein
   There are over 4 grams of protein in a 1-cup serving of white rice, and about 5 grams in the same size serving of brown rice.

4. Vitamins and Minerals
   White rice is an excellent source of manganese, providing over 30% of the daily value (DV). It is also a good source of iron, providing 2.7mg or 15% of the DV. White rice also supplies B vitamins (especially thiamin, but also niacin and riboflavin).

5. Calories
   One cup (186g) of cooked short-grain white rice has 242 calories. Of which, 88% comes from carbs, 1% is from fat, and 7.2% comes from protein.

Health Benefits of White Rice

White rice can be part of a balanced diet. Many of the health benefits of rice come from the vitamins and minerals that it provides.

1. Supports Bones, Nerves, and Muscles
   White rice provides 14.9 mg of magnesium, which can help you reach the 420 mg recommended daily. Magnesium  is the structural component of bones that assists in hundreds of enzyme reactions involved in synthesising DNA and proteins and is required for proper nerve conduction and muscle contraction.

2. Improves Colon Health
   Rice contains higher levels of resistant starch when it is cooked and cooled. Studies have suggested that resistant starch can form specific fatty acids that help the colon stay healthy. These fatty acids may also decrease the risk of colorectal cancer.

3. Safe for People with Celiac Disease
   Rice is a naturally gluten-free grain, so it is useful to people with celiac disease and non-celiac sensitivity. Rice can be made into flour, noodles, bread, and syrup. It can also be made into milk and used as a non-dairy substitute for cow’s milk.

4. Provides Quick Energy
   Athletes who need a lot of energy from carbohydrates can get it from white rice. Many prefer white rice over brown for its high-carb, low-fibre profile. Fibre slows down digestion, which helps prevent blood sugar spikes. However, if you want those sugars to provide immediately accessible energy or the insulin spike that helps you build muscle after strength training, you’ll benefit from consuming white rice in combination with post-workout protein.

Nutrients in Brown Rice

1. Carbs
   A single serving of brown rice contains over 45 grams of complex carbohydrates, 3.5 grams of fibre, and trace amounts of sugar. Complex carbs are more nutritious than simple carbohydrates because they contain fibre and other nutrients.
   
   Because of the high fibre content, brown rice digests slower in the body for sustained energy. Brown rice also has a medium glycemic index (GI) ranking between 64–72, according to data provided by the American Diabetes Association (ADA). While the GI of some brands of brown rice may be on the higher side, this whole grain is still recommended by the ADA.
   
   The GI score represents how fast a carbohydrate-rich food raises blood glucose. Meal planning with the glycemic index involves selecting carbs that have a low to medium GI rating to better maintain blood sugar levels.

2. Fats
   Brown rice has trace amounts of mono and polyunsaturated fats with only 1.2 grams per serving. Unsaturated fats are considered healthy fats coming from plant sources and fatty fish. Preparing brown rice without added oil or butter would create a virtually fat-free dish.

3. Protein
   There are over 4 grams of protein per 1 cup cooked serving of brown rice. There are two forms of protein, complete and incomplete. Brown rice, like other grains, contains incomplete protein so it lacks some of the amino acids to make a complete protein.

4. Vitamins and Minerals
   Brown rice has several bran layers full of valuable vitamins, minerals and phytochemicals. Among these are B vitamins, fibre, essential amino acids, flavonoids, minerals, and antioxidant compounds. Brown rice also contains high levels of phytic acid, an anti-nutrient that exhibits antioxidant function and possesses medicinal value.

Health Benefits of Brown Rice

Brown rice might not be as tasty as white rice. But the nutritional benefits of brown rice can convince you to make slow and steady changes in your diet. Here are the unknown health benefits of brown rice –

1. Helps to weight loss 
   Brown rice is one of the famous foods used for weight loss. It is rich in dietary fibres that help to keep you full over a longer time, so choosing fibre-rich foods may help you consume fewer calories overall. Replacing brown rice with white rice can help to reduce your belly fat too. Different studies suggest that people who eat more brown rice weigh less than those who eat white rice.

2. Controls blood sugar level
   To control blood sugar naturally, include low carbohydrates and fats in your diet. Brown rice is the best option for it. It is beneficial to control blood sugar levels as it has a low glycemic index. A low glycemic index means the food you consume digests slower and it doesn’t cause your blood sugar to spike after that. Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 32%. Brown rice contains phytic acid, fibre and essential polyphenols that help in the slower release of sugars, keeping us healthy.

3. Aids digestion 
   Brown rice is a helpful staple that can be easily added to the daily diet to optimise the digestive system. The fibres present in brown rice helps to regulate intestinal movements and keep your bowel movements regular. They have excellent results to cure colitis and constipation.

4. Controls cholesterol levels 
   It is a preferable choice for many people because it contains a low level of cholesterol. The oil present in brown rice is known to reduce the levels of bad cholesterol (LDL cholesterol) to a large extent. The fibre in brown rice binds to the cholesterol in the digestive system and helps in its excretion.

5. Neuroprotective effective 
   Brown rice helps to cut down the risk of cognitive dysfunction and neurodegenerative disorders. They are rich in fibres that lower the cholesterol levels known to add to the risk of neurodegenerative diseases. This rice can help cut down on cholesterol by replacing it with healthier nutrients, such as fibre. It is also beneficial in treating various diseases like Parkinson’s or Alzheimer’s. They also help to cure depression, anxiety or stress.

6. Improves maternal health 
   Brown rice works amazingly in postpartum depression. Consumption of this rice showed positive results in nursing women to improve disturbed mood, stages of depression and fatigue.

7. Maintains bone health 
   Brown rice is rich in calcium and magnesium helps to maintain bone health. It is helpful to treat medical conditions such as arthritis and osteoporosis.

Should you eat White Rice or Brown Rice?

Rather than getting caught up with the brown rice vs. white rice dilemma, you should consider how the grain plays into your overall diet. “While it’s true that white rice is digested quickly in the body and can enter the bloodstream quicker than brown rice, the reality is that white rice can definitely be part of a healthy diet. When you’re deciding which grain to pick for your next meal, go with the option that suits your preferences and needs while considering dietary guidelines. If you’re concerned about medical concerns such as pre-diabetes, but prefer the taste of white rice, pair it with proteins and fats to slow down digestion and reduce blood sugar spikes.

 How to Eat Healthy Without Giving Up Anything

If you’re concerned or have additional questions about what type of rice is better for you, consider speaking with a doctor or nutritionist for tailored advice. But as with anything you eat, choosing brown rice vs. white rice is all about balance and personal preference.

Brown rice is more nutrient-dense than white rice. Because of this, brown rice may help reduce blood sugar levels and aid in weight management efforts. However, white rice is good for those with certain digestive issues who cannot digest fibre-rich foods well. Although brown rice has more nutrient value, both brown and white rice can fit well in a healthy, balanced diet in moderation.

The Takeaway

As with most things in life, balance and moderation are key. Make it a point to pair rice with exceptionally nutritious, healthy foods. Be sure to limit your portion to one cup of rice per meal. It should only make up about a third or quarter of your meal. Ideally rice should be paired with vegetables and lean protein. Use it as a side dish or in soups or casseroles. Brown rice can help you to feel fuller so that you aren’t craving more food too soon. Plus, it can give you the energy you need to get through your day.

Brown or White Rice, whatever be your ideal choice, choosing the right Rice Brand is a must in any case. Because we do not want to compromise on the quality of grains that we consume as it would directly affect our Health. There are many such top notch quality Rice Brands out there that you can consider, one of which is https://daisyrice.com/ 

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