White Rice Vs Brown Rice: Which Is Better?

All rice consists almost entirely of carbs, with small amounts of protein and practically no fat.

Brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm.

White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain.

This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.

The list below shows a comparison of other vitamins and minerals:

Brown Rice(RDI) White Rice(RDI)
Thiamine 6% 1%
Niacin 8% 2%
Vitamin B6 7% 5%
Manganese 45% 24%
Magnesium 11% 3%
Phosphorus 8% 4%
Iron 2% 1%
Zinc 4% 3%

So it means, Brown rice is much higher in nutrients than white rice. This includes fiber, antioxidants, vitamins and minerals.

Also, Brown rice contains the antinutrient phytic acid, and is also higher in arsenic than white rice. This can be a concern for those who eat a lot of rice. However, moderate consumption should be fine.

Eating brown rice may help lower blood sugar levels and reduce the risk of type 2 diabetes. White rice, on the other hand, may actually increase the risk of type 2 diabetes.

Eating brown rice and other whole grains may help increase blood antioxidant levels and reduce the risk of heart disease and obesity.

So we can say that,

Brown rice is the best choice in terms of nutritional quality and health benefits.

That said, either type of rice can be part of a healthy diet and there is nothing wrong with some white rice every now and then.