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iCliniq / Health Articles / Brown Rice / Brown Rice and White Rice - Which Is Better?
Diet and Nutrition Data Verified
Brown Rice and White Rice - Which Is Better?
Written by Dr. Sneha Kannan and medically reviewed by Dr. Sumiya Sulthana
Published on Nov 16, 2019 - 4 min read

Abstract
Abstract

Do you believe that brown rice is healthier and good for your health, unlike white rice? Read the article to know if brown rice is really a good substitute for white rice.

Brown Rice and White Rice - Which Is Better?
Contents
How Are Brown and White Rice Different?Which Is More Nutritious, Brown or White Rice?
What Are the Health Benefits of Brown Rice?What Are the Side Effects of Eating Brown Rice?
Introduction:
Brown rice is said to be natural, healthy, and a better choice if you want to lose weight and stay healthy. White rice, on the other hand, is said to be unhealthy, processed, and makes you gain weight and raises the blood sugar levels.If given a choice, most people would choose brown rice for its tremendous health benefits. But are all these claims being made about brown and white rice true?

Rice a staple food for many. It is available in several colors and sizes. While white rice is consumed by most, some people eat brown rice as it is said to be a healthier option. In this article, I have tried to compare the nutritional values, benefits, and myths about both rice, which will help you choose the best rice for you when you are out shopping next time.

How Are Brown and White Rice Different?
Anatomy of a grain

Rice is basically a seed comprising of different layers, which is what differentiates white from brown rice. Brown rice is whole grain and white is refined. And as a general rule, whole grain is considered healthier than refined food.

The parts of whole-grain rice (brown rice) are:

1) Bran - It is the outer layer of the grain. This layer contains fiber, vitamin B, antioxidants, minerals and phytochemicals (biologically active compounds found in plants).

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2) Endosperm - It is the middle and the largest layer. This layer contains protein, carbohydrates, and fewer quantities of vitamins and minerals.

3) Germ - This layer is present at one end of the inner portion of the grain. It contains fats, vitamins E and B, antioxidants, and phytochemicals.

As white rice goes through refining and processing, it is stripped of everything except the endosperm. So all you get from eating white rice is carbohydrates, some protein, and fewer vitamins and minerals. The antioxidants, fiber, and phytochemicals are lost.

This clearly indicates that brown rice is what you should be eating. But is it true? Let us see further.

Which Is More Nutritious, Brown or White Rice?
Let us compare the nutritional values of both.

nutritional values of brown and white rice

And the vitamins and minerals content are:

vitamins and minerals values of brown and white rice

As you can see, brown rice has better omega fatty acids, minerals, fiber, and vitamins content. But, rice is not the only source of these nutrients. If you consume a diet rich in fruits and vegetables, you would already consume the required fiber, omega fatty acids, minerals, and nutrients. Rice should not be the major source of these things.

What Are the Health Benefits of Brown Rice?
The health benefits are:

1) Helps control blood sugar levels - Brown rice is said to maintain blood sugar levels as it contains high amount of magnesium and fiber. Some studies showed that eating brown rice and other whole grains regularly reduces the risk of diabetes. In lowers the risk of type 2 diabetes by 31 %.

White rice, on the other hand, has been said to increase the risk of diabetes. The high glycemic index (GI) is to be blamed here. GI is the measure of how fast a certain food item raises blood sugar. GI of brown rice is 50 and that of white rice is 89. This shows that white rice increases blood sugar levels faster compared to brown rice.

2) Lowers the risk of heart disease - Brown rice protects against heart disease with the help of a compound called lignans. This compound is said to lower the amount of fat in the blood, decrease inflammation in the blood vessels, and lowers blood pressure.

A recent analysis of some studies found that the risk of heart disease was lowered by 16 to 21 % in people who ate whole grains more.

3) Improves cholesterol levels - Brown rice and whole grains, if consumed regularly, helps lower total cholesterol levels. It also reduces LDL (bad) cholesterol and increases HDL (good) cholesterol.

4) Antioxidants - The outer surface of the brown rice (bran) is rich in antioxidants. Antioxidants are good for your health, as it reduces the free radicals in the body and prevents damage caused by oxidation. High levels of antioxidant levels help prevent chronic diseases like cancer, type 2 diabetes, and heart disease.

Many studies showed that white rice decreases blood antioxidant levels in type 2 diabetic patients.

5) Weight management - Brown rice helps reduce weight, BMI (body mass index) in obese individuals, and body circumference.

What Are the Side Effects of Eating Brown Rice?
Phytic acid - Brown rice contains phytic acid, which is an antinutrient. It prevents the absorptions of some nutrients in the body. Phytic acid reduces the body's ability to absorb iron and zinc from the diet you eat. This might lead to certain mineral deficiencies if brown rice is consumed for longer periods. You can prevent this by including various food items in your diet rather than relying entirely on white or brown rice.

Arsenic - Arsenic is a heavy metal and a toxic chemical naturally found in the environment. Due to pollution, it is found in fish, water, and other seafood. Significant amounts of arsenic have also been found in rice. Consumption arsenic increases the risk of chronic diseases.

White rice has a lesser amount of arsenic than brown rice. To prevent the effect of arsenic, soak brown rice for 3 hours and discard the water before cooking it. And cook rice in more water and drain excess water after the rice is cooked.

Now you know the benefits and side effects of eating brown rice. This information will be helpful in making the right choice. For more information, consult a nutritionist online.

Frequently Asked Questions
1.
Is Brown Rice Healthy?
Yes, brown rice is very healthy. It is known to aid in maintaining a healthy weight. It also helps in preventing cancer. Brown rice is rich in fiber, and it can be used for feeding the babies. Brown rice is known to have more nutritious value than white rice.

2.
Is Brown Rice Advised for Weight Loss?
A weight loss regimen should have a diet that is low in carbohydrates. Brown rice is known to be low in carbohydrates. Studies have shown that brown rice helps in maintaining a healthy weight. However, if you are planning to lose weight, several other factors are to be considered. A mere substitution of the white rice with brown rice will not be helpful. You should coordinate with a dietician and ask them to recommend a proper diet.

3.
What Are the Benefits of Brown Rice?
The following are the benefits of brown rice:
- Diabetic control.
- Rich in antioxidants.
- It prevents obesity in consumers.
- It promotes better functioning of the heart.
- It has antidepressant properties.
- It boosts the health of the nervous system.
- Reduces the levels of stress.

4.
How Much Brown Rice Should You Eat a Day?
It is good to eat three cups of brown rice a day. Eating more than this is not recommended. Having a balanced diet is always a good option. However, the appetite and dietary requirement would vary from one person to another. It is advised to ask for help from a dietician and get help from them.

5.
Does Brown Rice Increase Fat in Your Belly?
Brown rice does not increase the fat in the belly. Brown rice will help in maintaining a healthy and ideal weight. It is used as an alternative for white rice. This will lead you to a healthy path. Any type of rice will not cause the deposition of fat in one particular part of the body. It will only increase the bodyweight on the whole.

6.
Can I Eat Brown Rice at Night?
Generally, rice is not advised to be eaten at night. Brown rice is acceptable to a certain extent as it is low in carbohydrates. It is also less in starch. It is essential to soak in the water for a minimum of 45 minutes. You should consult your doctor regarding this.

7.
Is Brown Rice Better for You Than White Rice?
Brown rice is always better than white rice. White rice is rich in carbohydrates. This disadvantage can be satisfied with brown rice. If you are keen on reducing your carbohydrate intake, then brown rice is the best option for you.

8.
Can You Mix White Rice With Brown Rice?
You can mix white rice with brown rice while eating. It is not recommended to boil both white rice and brown rice together. This is due to the reason that brown rice requires additional time for boiling than white rice. White rice gets cooked easily. In order to avoid half-cooked rice, it is better to cook the two rice separately.

9.
Is Brown Rice Hard to Digest?
Brown rice is harder to digest than white rice. If you are already having gastrointestinal problems, then it is not advised to eat brown rice. White rice is a good option if you have gastric issues. It can be digested easily, and it is feasible for daily consumption.

10.
Does White Rice Make You Fat?
Some studies show that the consumption of refined grains such as white rice is known to increase the obesity rates in individuals. But the concept of white rice increasing your weight is totally dependent on the quantity of the white rice you are taking. You should get a recommendation from your dietician.

11.
Is Parboiled Rice Better for You Than White Rice?
Parboiled rice is known to be partially pre-cooked. It is known to retain some nutrients. It is known to improve the health of the gastrointestinal tract. It is also known to keep the sugar level at an appropriate level. If you are looking for a nutritious one, brown rice is still a better choice.

12.
How Long Does It Take to Cook White Rice?
It takes approximately half an hour to cook white rice. Some prefer to eat nicely boiled food, whereas others prefer to eat if mildly cooked. It is dependent on the food choice on an individual.

13.
Is It Advised To Eat White Rice at Night?
Rice is not advised for consumption at night. It is always good to go for mild food items at night. Rice will cause a heavy feel if it is consumed at night. However, if you want to eat rice at night, better to choose white rice than brown rice as it does not interfere with the process of metabolism.

14.
What is the Digestion Time Required For Brown Rice?
Brown rice takes approximately 90 minutes to digest. The digestive capacity of the individual also influences it. If you want to go for easily digestible foods, then white rice is preferred over brown rice.

Last reviewed at:
16 Nov 2019 - 4 min read
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Dr. Dr. Sumiya Sulthana
Dr. Sumiya Sulthana

MSC(Nutritionist)
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