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Brown vs White Rice – Which Is Better For Your Health?
Rice is a versatile grain consumed by people around the world.
It serves as a staple food for many people, especially those living in Asia.
Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice.
White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option.
Many people prefer brown rice for this reason.
This article looks at the benefits and drawbacks of both varieties.
The Difference Between Brown and White Rice
All rice consists almost entirely of carbs, with small amounts of protein and practically no fat.
Brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm.
White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain.
This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.
BOTTOM LINE:
Brown rice is a whole grain that contains the bran and germ. These provide fiber and several vitamins and minerals. White rice is a refined grain that has had these nutritious parts removed.
Brown Rice is Higher in Fiber, Vitamins and Minerals
Brown rice has a big advantage over white rice when it comes to nutrient content.
Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.
White rice is mostly a source of “empty” calories and carbs with very few essential nutrients.
100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber (1, 2).
The list below shows a comparison of other vitamins and minerals:
Brown (RDI) White (RDI)
Thiamine 6% 1%
Niacin 8% 2%
Vitamin B6 7% 5%
Manganese 45% 24%
Magnesium 11% 3%
Phosphorus 8% 4%
Iron 2% 1%
Zinc 4% 3%
BOTTOM LINE:
Brown rice is much higher in nutrients than white rice. This includes fiber, antioxidants, vitamins and minerals.
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