• Shruti GOCHHWAL

Brown Rice Vs White Rice: Which One Is Better And Why

The modern lifestyle characterized by long periods of sitting in front of computers and consumption of junk food has brought with it a surge in lifestyle-related health conditions. Some of these conditions like hypertension, diabetes, heart diseases, etc are on a rise in every part of the world. It has led many nutritionists to pay close attention to exploring the relationship that exists between the onset of these kinds of diseases and the diet that one consumes. Among all the food items, rice has received particular focus since it is the staple food in many cultures.

The two most famous varieties of rice that people consume are the brown rice and the white rice. The debate between brown rice vs white rice continues to range in the world of nutrition.  Health conscious population is always asking the answer to the age old question, what is the healthiest rice to eat? Let us explore this issue in depth.

Brown Rice Vs White Rice – Which Is More Nutritious?

brown rice vs white rice

bag of white rice, Credit: Canva


Is brown rice healthier than white rice? The answer to this question is linked to the way that rice is processed and brought to your consumption. The milling process of rice begins with removal of the rice grain’s husk. It leads to the extraction of a whole brown rice grain. This rice grain consists of an outer layer of bran which is brown in colour. The rice that you obtain at this stage is called the brown rice. Its bran layers contain numerous nutrients like protein, lipids, and vitamins and compounds that are bioactive in nature.

Moreover, the bran layer also consists of high amounts of dietary fiber. It makes it the perfect choice for diabetic and obese individuals. However, another additional step is also carried out whereby the bran layer is removed. It leads to the extraction of white rice. It can be observed that white rice is thus devoid of many nutrients that are present in the bran layer of brown rice. The debate between white rice vs brown rice usually revolves around this nutritional aspect.

One of the major benefits of brown rice is the high mineral content that is found in the outer layer of it. In the process of obtaining white rice, this bran layer is removed. Thus, it makes white rice lose all the essential nutrients that brown rice contains. Higher concentration of calcium, magnesium, zinc, and iron are present in brown rice. For those suffering from malnutrition the choice between brown rice vs white rice must be clear. They should prefer the brown variant.

Brown Rice Vs White Rice – Which Is Good for Weight Loss?

brown rice weight loss

brown rice, Credit: Canva


After reading about the rich nutritional profile of brown rice, you may be tempted to ask, Is brown rice OK for losing weight? Well there are a variety of reasons that will help you find why brown rice is an ideal option for losing weight as well as keeping various inflammatory diseases at bay.

  1. It is a known fact that weight loss happens when you ingest less calories than you expend daily. When you eat brown rice, you feel a lot fuller than when you eat white rice. It is because it is full of fiber as well as essential nutrients mentioned above.

  2. As already mentioned in the previous point, brown rice is full of fiber. Thus, it is extremely digestible and works to clean your system internally. It also helps to facilitate regular bowel movements. A good digestive system characterized by regular bowel movements means that you will easily move towards your goal of achieving the right body weight.

  3. For those on a weight loss diet, a crucial nutrient that their body requires is selenium. It helps you maintain a healthy immune system and makes the process of attaining weight loss easier. Brown rice contains high doses of selenium which, apart from giving you protection from illnesses also helps you to easily attain the right weight.

Can You Eat Brown Rice Everyday?

Continuing on the debate between brown rice vs white rice, one has to factor in the calories also. It will enable one to consume the right amount of this food item without gaining weight. Brown rice calories are slightly higher than white rice calories. One third cup of cooked brown rice has 82 calories compared to 68 calories in the same amount of white rice. You might wonder about the reason for higher calories in brown rice vs white rice. It is because of the outer layer of bran in brown rice that has not been removed from it unlike white rice.

Are There Any Risks Associated with Eating Rice?

brown rice health benefits

bowl of brown rice, Credit: Canva


Rice has been consumed by people since many, many centuries. It is widely regarded as a delicacy and people can often be seen relishing it. However, there are some concerns that have come up over the consumption of rice. These are:

  1. The presence of toxins like arsenic in rice has been reported in various studies. This toxic substance is directly connected to the cancer of the lung and bladder/ here, there is no winner in the debate between brown rice vs white rice as arsenic was found by the Food and Drug Administration or the FDA in both the varieties. It is why the FDA has concluded that children avoid consuming rice till they reach six years of age.

  2. Another brown rice vs white rice comparison parameter is the amount of carbohydrates. Both the varieties contain high amounts of carbohydrates and thus should be eaten moderately by people whose daily schedule hardly leaves them with enough time to exercise.

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