White Rice vs Brown Rice

White rice vs brown rice: In recent years, the classic white rice is becoming a favorite choice in homes instead of traditional brown rice. But you may be curious, is this the right choice of the people? A question comes in your mind, Which is the best rice? Here in this document, we will compare both these types and will give you the reasons why brown rice should be preferred more and white rice should be avoided.

Difference between brown rice and white rice

Brown rice is a whole grain: This means that it contains all parts of the grain – including the fibrous bran, the nutritious germ, and the carbohydrate-rich endosperm. This leaves white rice with very few essential nutrients, which is why brown rice is generally considered to be much healthier than white.

White rice is milled rice from which the husk, bran, and germ have been removed: This changes the flavor, texture, and appearance of the rice and helps prevent spoilage and prolong its shelf life. After grinding, the rice is polished, which gives a shiny, white and shiny seed.

Why we should prefer brown rice over white rice?

Brown rice would be able to offer certain health benefits such as slow-release sugar, antioxidants, natural oils, promote weight loss or control, and prevent infections.

Facts Brown Rice White Rice
Nutrients are in (in 100 g servings of rice) Brown rice white rice
Digestion and absorbtion Slow fast
Calories       141 130
Protein supply     > 2g 2g
Fat    0.83g 0.37g
Carbohydrates 32g 29
Glycemic index 50 72
Nutritional elements More manganese, phosphorus, iron, vitamin B3, B1 and B6 Protein more quickly absorbed by the body.
Taste or flavor Nutty flavor Milder (Blander) flavor
Texture Medium to firm, chewy texture Softer, more delicate and stickier texture
Starchy Felt less starchy Felt more starchy
Shelf life 6 months 4-5 years
Soaking time 8-10 hrs 30 mints


The following points will show the advantages of using brown rice in our food instead of white rice.

1- White rice causes more risks of  “Type 2 diabetes1 

The researchers found that people who ate three to four servings of white rice per day were 1.5 times more chance to have diabetes than people who ate the least amount of rice. Even for every additional large bowl of white rice a person ate each day, the risk rises 10 percent. For people in Asian countries threat is more severe, who eat about three to four servings of white rice in a day. People in Western countries eat about one to two servings per week.

2- White rice has a higher Glycemic index2

It is believed that this is because white rice has a higher glycemic index (GI 72) than brown rice (GI 50).  High Glycemic index of white rice means that the body can break it down faster, creating higher blood sugar levels and promoting a greater response to insulin.

3- Looser carbohydrates in white rice cause more increase in blood sugar

“When you eat white rice, it is mostly protein and starch, and looser carbohydrates are consumed that are easy to digest,” explains Dr. Jacob Warman, director of endocrinology at the Brooklyn Hospital Center in New York City.

4- Less fibers, vitamins and minerals in White rice

Both white and brown rice is rich in carbohydrates, but the latter is a whole grain that contains more nutrients in general. In addition, during the milling and refining process, white rice loses a significant amount of its fiber and most of its vitamins and minerals.

5-  Brown rice is slow in digestion and absorption leading to less calories intake

While white rice is more rapidly absorbed and with fewer benefits, the brown rice delays its digestion, which generates a greater feeling of satiety and prevents more calories from being ingested. However, the latter has phytic acid, a compound that hinders the absorption of many essential minerals.

6- More nutritional value of Brown rice

All white rice always begins as brown rice, which is then subjected to a milling process, where the husk, bran, and germ are removed. This process increases its shelf life but eliminates much of its nutritional quality.

7- Calories and protein supply3

According to Authority Nutrition,  a 1/3 cup portion of cooked white rice provides 68 calories and contains 1.42 grams (g.) Of protein. In the case of the brown rice are 82 calories and 1.83 g. of proteins.

8- More Shelf life of White rice rice

Because of the presence of oily compounds in bran layer of brown rice, uncooked brown rice has a shorter shelf life mainly up 6 months. But refrigerated brown rice can be used best 6 to 12 months. But In the case of white rice average shelf life is 4-5 years if properly stored. But if are vacuum sealed this may go up to the 10 years.

Precautions for eating rice

  • Specialists also warn that, by consuming food or rice-based dishes, whether white or whole grain, all people may be exposed to the toxicity of inorganic arsenic, a chemical agent that is present in the environment and was classified as carcinogenic to humans, according to a 2012 Consumer Reports study.


  • For this reason, both Consumer Reports experts and the Food and Drug Administration (FDA) recommend rinsing rice before cooking, since studies indicate that washing and cooking with a ratio of five to six times more water than rice, can reduce arsenic content by almost half. Therefore do not forget to wash it before preparing it! White Rice vs Brown Rice

Rice as a major staple food

Rice is the third most-produced cereal in the world (behind sugarcane and corn) and the most important in human food, according to the United Nations Food and Agriculture Organization (FAO).

Even some estimates indicate that it represents a fifth of the calories consumed in the world, but which variant is healthier? Here we clear all your doubts about this popular food.

Rice is the seed of the Oryza sativa plant, or Asian rice, or Oryza glaberrima, or African rice. It is a fundamental member of the gastronomy of many cultures, thanks to its versatility and nutritional contribution.

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