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Brown Vs. White Rice: Which One To Choose?

Rice is nice! If this phrase leaves you frown-faced, don't be! It's a versatile grain that people all around the world love to consume. For the people in China, India, Japan, South Korea, and Indonesia, rice is a staple food.
You’ll be amazed to know that there are over 7000 varieties of rice. And, the most common varieties are — brown rice and white rice. While white rice is a staple, brown rice is also consumed widely.
Here, we'll be discussing the benefits and downsides of both brown rice and white rice.

Brown rice vs. white rice — the difference between the two

All rice varieties contain carbohydrates with small amounts of protein.
Brown rice is a whole grain as it includes all parts of the grain, especially the exterior bran layer. Bran is the outer layer of rice that is fibrous, nutritious, and carb-rich endosperm. As the bran has a tough exterior, it takes time to cook, and it's chewy.
White rice is a processed food grain. It gets its bran and germ removed during processing. That's why white rice cooks quicker and is left with just a few nutrients. However, white rice is easy to digest as compared to brown rice.

Nutritional differences between brown rice and white rice

When it comes to nutritional content, brown rice enjoys a slew of benefits over white rice. It contains more fiber, antioxidants, minerals, and vitamins.
The following table shows the amount of nutrients available in a cup of cooked brown rice vs. white rice.
Measurements of the nutrients are in micrograms or milligrams.
Nutrients Brown Rice White Rice Recommended Daily Amounts

Nutrients Brown Rice White Rice Recommended Daily Amounts
Iron (mg) 1.1 2.8 8-12
Thiamin (mg) 0.4 0.3 1.1-1.2
Niacin (mg) 5.2 3.4 14-16
Vitamin B-6 (mg) 0.3 0.1 1.3
Folate (mcg) 18.2 108 400 (with additional needs during pregnancy)
Phosphorus (mg) 208 68.8 700
Magnesium (mg) 78.8 24.2 310-420
Selenium (mcg) 11.7 14 55
Copper (mg) 0.2 0.1 900
Zinc (mg) 1.4 0.8 8-11
Manganese (mg) 2.0 0.7 1.8-2.3


Benefits of Rice

Help control blood sugar levels — Brown rice is rich in Magnesium and fiber. These two nutrients have positive effects on blood sugar levels.
According to the findings, it is said that regularly consuming whole grains such as brown rice helps control blood sugar levels and lowers the risk of type 2 diabetes. On the contrary, eating white rice is said to increase the risk of diabetes due to its high GI (glycemic index).

While brown rice has a glycemic index of 50, white rice has a glycemic index of 89.

Rich in antioxidants — Brown rice is rich in antioxidants that neutralize the harmful effects of free radicals. It also helps prevent chronic ailments like cancer, heart disease, and more.
Reduces weight — Consuming brown rice is said to promote weight loss. It reduces body mass index as compared to white rice.

So, which is better brown rice or white rice?
Though brown rice enjoys slightly more nutrients than white rice, the difference between the two is minimal. You can consume both brown rice and white rice but in a healthy manner. It is hard to say which one is better. Choose according to your preferences.