Rice comes in a variety of hues, including red, brown, purple, black, gold, and, of course, white.
What distinguishes white rice from brown rice?
There are other factors besides color that distinguish the two. It also has to do with how they are handled.
Because brown rice is a whole grain, it contains the bran, endosperm, and germ, the three parts of the grain.
The bran and germ are removed from white rice during processing. Compared to the entire grain, the leftover endosperm is starchier and less nutrient-dense.
In general, brown rice takes longer to cook than white rice.
Nutritional comparison: Brown rice versus white rice
Both white and brown rice can be included in a nutritious diet. However, brown rice has more nutrients than white rice because it keeps the bran and germ. For instance, compared to white rice, brown rice has higher levels of fiber, potassium, magnesium, iron, and several B vitamins (B1, B3, B6, and B9).
Because white rice has less fiber, it is easier to digest. Some people might benefit from that at particular times. For instance, during flare-ups of inflammatory bowel disease or irritable bowel syndrome, people may need to monitor their fiber intake.
However, if you are generally healthy, eating a diet high in whole grains that are high in fiber, like brown rice, is associated with several health benefits, such as a lower risk of heart disease and type 2 diabetes, as well as better weight control.
The glycemic index: A comparison of white and brown rice
Foods are ranked from 0 to 100 on the glycemic index (GI), which measures how much they raise blood sugar. Your blood sugar will rise more slowly and less sharply after eating a dish with a lower GI score. Because diabetics are more likely than non-diabetics to have sudden, high blood sugar increases, the glycemic index is very crucial for them.
White rice has a glycemic index of 73 ± 4, which is high. With a GI of 68 ± 4, brown rice is classified as a medium glycemic index food.
Additionally, eating brown rice is associated with a lower risk of type 2 diabetes, whereas eating white rice is associated with a higher risk.
Comparison of calories
White rice and brown rice have about the same number of calories.
- There are 218 calories in one cup of cooked medium-grain brown rice.
- There are 242 calories in one cup of cooked medium-grain white rice.
The bottom line: Is brown rice healthier than white rice?
For most people, brown rice is a better option because it has a lower glycemic index rating and more minerals and fiber. White rice, however, might be a better choice for you if you’re going through a flare-up of a digestive disorder that makes it more difficult for you to digest fiber – at least until your symptoms subside.
