Is Brown Rice Really Healthier Than White Rice?
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It’s dinner time and you realize you need a quick side dish for your main course. But when you open the cabinet, you see you have two rice options. Brown rice versus white rice—which do you choose?
“People should eat the rice that they enjoy,” says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist at Brooklyn-based Maya Feller Nutrition and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World. “There are a number of varieties of rice, black, brown, red, and white all with different flavors and nutrient profiles. Rice is the perfect pairing for tofu, seeds, animal proteins, vegetables, and more.”
While both have their own pros and cons, white rice has gotten a bad reputation over the years. We spoke to dietitians to break down what the difference is between brown rice and white rice so you can confidently make the best choice for you.
The difference between brown rice and white rice
The main difference between the two is that brown rice is a whole grain, explains Catherine Perez, M.S., R.D., registered dietitian and owner of Plant-Based R.D. blog. “Whole grains maintain both their bran and germ, while processed grains usually have this coating removed.”
Additionally, white rice tends to be a more convenient option for many people, taking less time to cook compared to brown rice, explains Tessa Nguyen, MEd, R.D., L.D.N., professional chef, registered dietitian, and founder of Taste Nutrition Consulting. They can be used interchangeably in recipes, but white rice tends to be softer and fluffier while brown rice is heartier and slightly chewy, she adds.
White rice, like many other white grains, loses the majority of the nutrients when the coating is stripped. These “white” foods (like white bread, rice, or flour) are processed, and many people associate them with “bad” foods that can elevate blood sugars or contribute to diabetes and weight gain, Perez says. Brown rice is often seen as a “healthier” alternative because it isn’t processed. But it isn’t that simple.
White rice has gotten a bad reputation over the years because dietetics training and a lot of diet-related conversations have taught carbohydrates without fiber are considered “bad” foods, explains Nguyen But the truth is, white rice is a staple for many communities of color and has received a lot of judgment from “a foundation in racism and whiteness because brown rice is seen as the elite choice for nutrition and is found readily in stores in affluent areas,” she says.
Benefits of brown rice
“Scientific research shows that whole grain intake is significantly and inversely associated with a reduction in risk of total mortality and a reduction in risk of death from cardiovascular disease in American men and women, independent of other dietary and lifestyle factors,” says Janet Brill, P.h.D., R.D.N., F.A.N.D., registered dietitian and author of Cholesterol Down. While refined grains remove parts of the grain (known as the bran and germ), while whole grains do not. Brill says studies show consuming bran decreases the risk of cardiovascular disease mortality. Below are a few more benefits of brown rice:
High in fiber
This complex carbohydrate is a good source of fiber and phytonutrients. Research supports that fiber and phytonutrients benefit the gut microbiome and immune health as well as cardiovascular health. “One cup of brown rice contains about 5 g of protein and 3 g of fiber and contains a variety of vitamins and minerals,” Feller says.
Nutrient rich
Brown rice is a whole grain and is a source of b vitamins, potassium, manganese, and selenium. Because brown rice is a complex carbohydrate, it tends to provide more fiber, vitamins, and minerals (like iron) and can provide more energy, compared to white rice, Perez says.
Makes you feel fuller
Brown rice can also improve satiety or fullness after a meal because it is filled with fiber. According to Mayo Clinic, high-fiber foods make you feel fuller on less calories because it takes longer to digest. This can help with weight loss, and the consumption of brown rice has even been linked to lower body weight.
Rich in antioxidants
Perez says the whole bran and germ can provide antioxidants. Studies show that brown rice contains phenolic acids, which are the most common antioxidants in our diet that reduce the risk of cardiovascular disease, type 2 diabetes, obesity, and certain cancers.
Helps lower blood sugar levels
Research suggests whole grains, like brown rice, can help lower blood sugar levels and decrease the risk of developing type-2 diabetes.
Improve cardiovascular health
Research has linked brown rice with a reduced risk of heart disease because it is packed with antioxidants and fiber.
Cons of brown rice
May be difficult to digest
Brown rice can be a bit more difficult for the body to digest than white rice. The antinutrient known as phytate found in brown rice can make it harder to digest because it hinders your body’s ability to absorb certain minerals from food, according to one study.
Benefits of white rice
If you’re in a time crunch or just really hungry, one cup of white rice takes half the time to cook as brown rice. While the convenience and taste of white rice might win you over, there are also impressive health benefits of eating a serving of white rice with your meal—especially if it’s enriched. “When enriched, it will have a variety of vitamins and minerals so the differences between brown and rice are not so significant,” says Feller. Food labels and packaging will call out if the rice is enriched, so check for that wording when buying your rice.
Rich in nutrients
Like any carbohydrate, white rice still provides energy and, if enriched, vitamins and minerals, Perez says. Some brands will add nutrients back into the grain that was originally stripped during processing. “Because of this long-standing practice, the difference in nutrition between white rice and brown rice tends to be pretty negligible,” she says.
“White rice is then enriched with added nutrients such as iron and B vitamins,” Brill says.
Filled with fiber
Although fiber isn’t added back into the grain, per serving, brown rice only provides a couple more grams of fiber. “One cup of white rice contains about.6 g of fiber, as the bran and the germ have been removed,” Feller says.
Cultural staple
The benefits of white rice go beyond what’s on the nutrition label. “One of the most important benefits of white rice is that it is integrated into many cultural cuisines,” Perez adds. “White rice is surrounded by tradition, family, and connection. It goes beyond just physical nourishment. Being able to keep parts of your culture alive absolutely feeds you mentally and helps fulfill you too”
Laura Iu, R.D., registered dietitian and certified intuitive eating counselor in New York City previously told Prevention, “White rice is a staple in Asian cultures, but it’s sadly become a food demonized by diet culture.” She added that though white rice is lower in fiber and digested more quickly than brown rice, it can “absolutely be part of a healthy diet.”
Low in calories
“White rice is low in calories (if you don’t add fat) and healthy (if you mix the salt),” Brill says. Avoid cooking the rice with butter and oils if you don’t want to add fat, or use a low-fat cooking spray when making fried rice. One cup of cooked white rice contains around 200 calories, and if you enjoy the taste of it mixed with vegetables or lean protein, it can encourage an overall healthy diet.
Easier to digest
Iu noted that the lower fiber content found in white rice may actually be easier for people with some digestive conditions (like irritable bowel syndrome) to digest.
Cons of white rice
Increases blood sugar
In comparison, one study indicated that white rice may increase your risk of developing high blood sugar, likely because of its higher glycemic index compared to brown rice.
Lower in nutrients
White rice is a refined grain, so it will not have the same amount of certain nutrients as brown rice (a whole grain). “It has been processed to remove the healthy bran and germ as well as many other nutrients, including fiber and some vitamins and minerals,” Brill says. If you’re a fan of white rice, opt for enriched white rice, which has the minerals and vitamins removed from refined grains and added back into the grain.
Less fiber than brown rice
White rice is still a good source of fiber, just perhaps not as much as brown rice is. “The main con of white rice is that it is not a whole grain and has minuscule fiber (0.5 g/cup vs. 3.5 g/cup of brown rice), two nutrients sorely lacking in most Americans’ diets,” Brill says. Also, fiber is not typically one of the nutrients added back into enriched grains, per the Mayo Clinic.
Brown rice vs. white rice nutrition
The nutritional value of one cup of brown rice is:
Calories: 238
Fat: 1.87 g
Carbohydrates: 49.5 g
Protein: 5.32 g
Fiber: 3.12 g
Thiamin: 0.345 mg
Niacin: 4.97 mg
Vitamin B6: 0.238 mg
Magnesium: 76 mg
Phosphorus: 199 mg
Iron: 1.09 mg
Zinc: 1.38 mg
The nutritional value of one cup of white rice is:
Calories: 204
Fat: 0.442 g
Carbohydrates: 44.2 g
Protein: 4.22 g
Fiber: 0.63 g
Thiamin: 0.256 mg
Niacin: 2.32 mg
Vitamin B6: 0.145 mg
Magnesium: 19 mg
Phosphorus: 67.9 mg
Iron: 1.88 mg
Zinc: 0.774 mg
Is white or brown rice healthier?
Eating brown rice is a great way to increase your whole grain intake and Brill even calls brown rice a “nutrition powerhouse,” but that doesn’t mean you should toss away your bag of white rice. The bottom line is that both white and brown rice have their benefits, Perez says. When it comes down to it, Perez suggests choosing whichever you love to eat and making sure all elements of your plate meet your nutrition goals.
White rice is rarely consumed on its own, and you have an opportunity to pack in a ton of nutrients with the other ingredients, so the type of rice doesn’t make that much of a difference, Perez says.
For example, a plate with white rice and fried chicken every day may leave you deficient in some essential nutrients and potentially overload you with sodium and saturated fat compared to filling your plate with fruits and veggies.“If eating white rice helps you enjoy these other healthier foods on your plate more, then eat the white rice,” she says. “If you love the nutty flavor of brown rice, then definitely incorporate it into your meals.”
Perez suggests including lean protein choices and a lot of produce to your white or brown rice when possible for a balanced meal. This has been shown to be a completely healthy option for many people. For example, many cultures consume white rice with beans and add other nourishing foods to their plate. These individuals don’t typically see high levels of chronic disease and can still live very long, healthy lives, she says.
And if you are managing your blood sugar, Iu previously suggested to Prevention to pair white rice with protein and fat to help slow down digestion and lessen blood sugar spikes. You can also refrigerate the rice to transform the starches into resistant starches, which act similar to soluble fiber and will bypass being absorbed into the intestine, Perez says. These will feed your gut microbiome and lead to more steady and controlled blood sugar levels–even when rice is reheated.
Overall, eating the type of rice that you can and want to eat triumphs all other factors. “People should make food choices based on affordability, accessibility, current health status, and cultural relevance,” Feller says.
Can I eat rice every day?
Now that you know all the amazing health benefits of both brown and white rice, you may be wondering if you can load your plates with it every day. “If someone wants to eat rice each day it's absolutely ok,” Feller says. “There are a number of cultures around the globe that eat rice as a staple part of their pattern of eating.”
Brill agrees that it’s perfectly healthy to eat a serving of rice every day. “Over half of the world’s population subsist on rice,” she says.
Even better, you should up your intake of brown rice for a healthy, balanced diet if you’re looking to add more whole grains to your meals. “Unfortunately, the average American eats less than one serving [of whole grains] per day, and almost half of all Americans never eat whole grains at all,” Brill says. “Brown rice is a whole grain, readily available in the supermarket and inexpensive.”
Although there are many health benefits from eating rice, Brill says portion control is important for those looking to maintain or lose weight. Whether you opt for white rice or brown rice, get started with these delicious and healthy rice recipes:
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