Often, rice consumers debate whether white rice or brown rice should be the preferred grain for their daily diet. White rice has acquired a bad reputation for being starchy and lacking fiber. Many people also avoid white rice as they think it is unhealthy. Health practitioners usually do not recommend white rice. However, when deciding on brown vs. white rice, it is a widespread fact that most countries consume white rice more as compared to brown rice.

But can we say that white rice is great for your health? First, know that white rice is not devoid of nutrients but full of them. There are fewer nutrients in white rice, but it still has multiple health benefits.

Difference between white and brown rice

One of the significant differences between white rice and brown rice is that white rice is a processed grain, while brown rice is raw and unprocessed. Here are the key differences:

Nutrition

Nutrition-wise speaking, white rice is starchier and has less nutrition. This is because the processing strips white rice off the bran and germ. Brown rice is a bit richer in nutrients. However, white rice often has an affluence of nutrients such as niacin, folate, manganese, selenium, and thiamine.

Texture 

White rice has a softer texture, while its brown variety is chewier.

Cooking time

White rice is refined, so it takes less time to cook fully than brown rice.

Taste

White rice has a milder taste, while brown rice has a nuttier flavour.

Glycemic index

Due to a lack of fibre, white rice has a higher glycemic index than brown rice, which is unprocessed. That means blood glucose levels will increase faster when consuming white rice.

Shelf life

White rice can be stored longer than brown rice.

How healthier is white rice compared to brown rice?

White rice is a healthy grain that compares well with brown rice. When it comes to calories, cooked brown rice is a bit higher. Brown rice is also slightly higher in protein, fat, fibre, vitamins, and minerals. B vitamins and phosphorus are among the nutrients, where brown rice scores higher than white rice.

According to the 2020 Dietary Guidelines for Americans, most of our consumption comprises whole grains. Whole grains are also known to help control diabetes and heart disease. However, white rice consumption will still give you sufficient nutrients when paired with veggies, healthy fats, and proteins. There is only a slight difference between white and brown rice regarding nutrition.

White Rice Nutrition

White rice is loaded with nutrients essential to our physical growth and well-being. Here is the USDA nutrition profile for 1 cup of cooked long-grain white rice.

• Carbohydrates: 45 grams
• Calories: 205
• Fiber: 0.6 g
• Sugar: 0 g
• Fat: 0 g
• Protein: 4 g
• Sodium: 2 mg

Compare that with the following nutrition chart by USDA for 1 cup of cooked long-grain enriched brown rice.

• Calories: 248
• Carbohydrate: 52 grams
• Sugar: 0.5 g
• Fiber: 3 g
• Added Sugar: 0 g
• Fat: 2 g
• Protein: 6 g
• Sodium: 8 mg
• Saturated Fat: 0.5 g

How white rice benefits your health

There are multiple benefits to eating rice, including white rice. Here are some of the significant health benefits of rice for daily consumers.

Get energy instantly

One of the key advantages of consuming white rice is that it is a source of instant energy. White rice has no bran and fibre, two barriers to fast digestion. Instead, white rice has a simple carbohydrate, which the body can easily break down for digestion. That significantly helps the rapid absorption of the nutrients in the rice.

When you consume white rice, it is quickly digested and absorbed, giving energy instantly. White rice is a favourite food for athletes who need energy quickly for longer workout sessions compared to eating brown rice.

Easily digestible

Some people may be suffering from digestive issues. They find some foods harder to digest. They are uncomfortable consuming brown rice and other whole grains with complex carbs. White rice is an ideal food for them as it is easily digestible. White rice also helps consumers prevent bloating and irritation issues and it also helps in soothing the digestion during diarrhea.

Readily available

White rice is one of the grains that are easily accessible due to its lower prices as compared to other whole grains. So, white rice is an affordable grain even for the weaker sections of the population. This rice variety especially benefits people living in areas lacking healthier food options.

So, instead of letting the notion that white rice is unhealthy, we should promote it as a versatile, healthy grain option that is affordable and easily available. Know that eating black rice is unaffordable for many as it is an expensive variety.

Goes well with other dishes

Another benefit of including white rice in your daily food consumption is that it blends well with other foods you like to take during lunch and dinner. White rice goes well with other dishes, such as curry and roasted veggies. That makes the rice easier to consume as you can eat it with your choice of other prepared food, adding salt and butter to your taste.

So, we can say that white rice has multiple advantages when it comes to nutrients. You can compensate for the lower nutrients by combining rice with other food items like legumes, veggies, and more.

Jashn Foods is a renowned basmati rice exporter in India. You can browse the platform to explore and purchase different rice varieties.

Wrapping Up

White rice is a daily consumable food grain as people find it easily digestible, and they like its texture and taste. Dieticians recommend white rice for its rich nutrient profile, especially when consumed with other foods.