For centuries, rice has been a key component across several cultures in China, Japan, India, South Korea, and other Asian nations for thousands of years. According to the Rice Association, there are over 40,000 rice variations that exist, but the exact number remains unknown. In recent years, modern-day diet culture has continued to promote the idea that brown rice is healthier than white rice.
What’s the difference between brown and white rice?
Brown rice is a whole grain, while white rice is not. Brown rice has the bran and germ intact, while white rice has been refined to have these removed. Given the tough bran outer layer, it typically takes longer to cook and it yields a chewier texture. The nutrients in brown rice are better retained because they are found in the bran and germ, therefore there are significantly fewer nutrients in white rice.
Why do people say brown rice is healthier?
Across the board, it’s generally accepted that whole grains are preferable compared to refined grains. This goes for bread, cereals, etc. Since brown rice is considered a whole grain, it’s often immediately deemed healthier. Given that the bran is intact, there is slightly more fiber, vitamins, and minerals. Research also suggests that brown rice digests slower than white rice, having a positive impact on blood sugar stability.
Is it actually healthier?
Brown rice has a slight edge over white rice, but it isn’t significant in the grand scheme of things. Here’s why:
1. Fiber:
On average, there is only about one gram of fiber per cup of brown rice, while there isn’t any in white rice. Recommended daily fiber intake is close to 25 grams, meaning brown rice isn’t making a significant difference in your fiber intake.
2. Arsenic:
Arsenic, a heavy metal, is often found in much higher amounts in brown rice. In fact, it contains close to 80 percent more arsenic than white rice. While it isn’t a huge concern unless you eat a rice-based diet, it is something to be aware of. We are already exposed to arsenic and other heavy metals through water, and other environmental factors, so it doesn’t hurt to reduce exposure through food where possible.
3. Impaired nutrient absorption:
Brown rice contains more magnesium, iron, selenium, and zinc. However, that doesn’t mean you’re getting them all. Brown rice is rich in phytic acid, much more so than white rice. Phytic acid is a carb molecule that has been shown to have antioxidant benefits, but it also binds to minerals like zinc and iron.
4. Blood sugar:
Brown rice has been shown to digest slower and not induce steep blood sugar spikes. White rice digests quicker and may spike it. However, most of us don’t eat rice alone. Generally, it’s paired with a protein and some vegetables. After all, the classic gym bro meal is chicken, rice, and broccoli. When refined carbs are paired with protein, healthy fats, and fiber, your blood sugar responds much better than if you ate the carbs alone.
Bottom Line
Whether you eat brown or white rice will always be up to personal preference. Some people like brown rice, and that’s okay. If you are more of a white rice person, try to pair it with a protein, healthy fat, and fiber-rich vegetable to slow digestion and make the meal more satiating.
Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No Echo Gazette journalist was involved in the writing and production of this article.
