Brown Rice vs White Rice: Which One Is Better for You?

What's the Difference Between White Rice and Brown Rice?

The primary difference between brown and white rice is:

• Brown rice is a whole grain, meaning it consists of three layers. The fibrous outer layer is the germ, the nutrient-rich middle is the bran, and there’s a white, starchy center or endosperm. That ranks it with other whole grains, like whole wheat and quinoa.
• White rice is a refined grain where manufacturers remove the germ and bran, which extends its shelf life. Some believe it also improves texture.

In nature, rice comes in various colors, from the light tans of basmati and arborio strains to the inky colors found in low-glycemic black rice and some species of jasmine. While some wild varieties are pale enough to be nearly white, you won’t find the shocking brightness seen in refined products before processing.

The endosperm or middle portion still has nutritional value, containing carbohydrates, protein, and some trace B vitamins and minerals. However, the germ contains a far bigger dose of vitamins, minerals and healthy fats that your body needs. That’s why people claim brown rice is healthier, but it doesn’t mean that white rice is unhealthy.²

Is Brown Rice Better Than White Rice?

It’s fair to say brown rice is more nutritious than white rice because it maintains more of the plant’s original goodness. It’s also gentler on your glycemic index, which measures how carbs impact your blood sugar levels. Your body breaks down foods with a high GI more quickly, which can lead to spikes and crashes. Over time, overeating such foods increases your risk of type 2 diabetes and other associated conditions like heart disease.

White rice has a glycemic index of 87, making it a high-GI food. Brown rice, conversely, is considerably lower at 68. The difference lies in the extra fiber the germ and bran provide, making it absorb more slowly.

Therefore, you might stick with brown rice if you follow a low-glycemic diet. However, white rice might be your better bet when your body’s reserves deplete. You might also investigate other low-carbohydrate rice alternatives such as riced cauliflower and broccoli to further lower the effects of your meal on your blood sugar.³ 

Benefits of Brown Rice

Brown rice is healthy with a host of benefits. Here’s what you can gain from eating more of this grain.

1. Helps Reducing Cholesterol

Brown rice contains a special antioxidant known as cycloartenyl ferulate (CAF). It’s a unique hybrid compound of polyphenol and phytosterol that can lower fat in the blood.⁴

You have two types of cholesterol: LDL and HDL. LDL is the “bad” kind of cholesterol that can result in fat buildup in your arteries, but adding more brown rice to your diet may prevent it.

2. Lowers Risk of Diabetes

Brown rice is considered a slow-digesting carb, which can lower your risk of developing type 2 diabetes. Whenever you eat a carbohydrate, your body secretes insulin in response to transport glucose molecules to their destinations. Slow-digesting carbs let this sugar enter your bloodstream more slowly, giving your body time to adjust and secrete the appropriate insulin amount.

Benefits of White Rice

It might surprise you to learn white rice also has unique benefits, including the following.

1. Contains Anti-Nutrients

Brown rice contains antinutrients called lectins, substances that inhibit the absorption of other nutrients and can increase irritation in people with leaky gut. White rice has fewer anti-nutrients, making it a better choice for people with sensitivities to lectins.⁵

2. Supports Digestion

Sometimes, you want a fast-digesting carb, such as when recovering from illness or intense exercise. While quick digestion will spike your glycemic index, it also provides a necessary energy boost and enables your body to store glycogen for future use when it may lack the energy to digest more complex meals.

Takeaway: Brown Rice Vs. White Rice

Here are Signos’ quick tips to help you decide between brown and white rice at your next meal.

Nutrition

It’s time to square off white rice versus brown rice nutrition. Brown rice contains the following per 1-cup serving:⁶

Glycemic Index

High glycemic index foods would be less optimal for people living with diabetes because these foods are more likely to cause blood sugar spikes and dips. Therefore, those living with diabetes might want to stick with brown rice or consult their doctor before using white rice.⁷

It is valuable to note that cooking methods can influence the glycemic index of any type of rice, with overcooking or cooking with fat potentially increasing the index. Cooled, cooked rice has a  lower glycemic index due to the formation of resistant starch. Understanding the impact of these factors is crucial for individuals, particularly those with diabetes, aiming to manage their blood sugar levels effectively.

Each individual has different reactions to foods, so we also recommend experimenting to see if brown rice or white rice cause significant spikes for you.

Vitamins

Brown rice contains the following vitamins:^{9, 10}

Minerals

Brown rice also contains the following minerals:^{9, 10} 

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White rice contains most of the same nutrients but in smaller amounts. The endosperm has trace amounts, but most of the good stuff resides in the bran.