Brown rice vs white rice, which is better?

Table of Contents

Here’s a quick summary of brown rice vs white rice, in terms of calories, GI and the various nutrients.

Difference between brown rice vs white rice

All rice consists of carbs, with small amounts of protein and practically no fat. Brown rice is a whole grain and hence consist of high fibrous bran, the nutritious germ and the carb-rich endosperm. On the contrary, white rice is refined, polished, and stripped of its bran and germ. This increases its cooking quality, shelf life, and tastiness, but significantly reduces its nutritional value.

brown rice

Brown rice is higher in fibre, vitamins and minerals

The big advantage brown rice over white rice is its nutrient content. Both rice have similar amounts of calories and carbohydrates. Brown rice has a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese, and is high in fiber whilst white rice, has the bran and germ removed, and therefore has different nutritional content.[12]

The higher amounts of fiber in brown rice will also work to keep you fuller longer, potentially making you consume less calories over time. It also improves the good gut bacteria of your microbiome.

The study in particular shows that a group of overweight people who ate more brown rice than white were successful in reducing their glucose levels as well as their resistance to insulin.

Effects on Blood Sugar help to reduce Diabetes Risk

Brown rice is high in magnesium and fiber, both of which help control blood sugar levels due to lower glycemic index. Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and the risk of type 2 diabetes.

According to a 2019 review, white rice may increase the risk of type 2 diabetes. This is because it has a high glycemic index score, meaning that it can cause large spikes in blood sugar after a meal. Foods with a high glycemic index may increase the risk of diabetes.

Brown rice has almost 4 times as much of the mineral magnesium compared to white, important for healthy bones and teeth and also helping regulate blood glucose levels and blood pressure.

You get a whopping 88% of your daily requirements of manganese from brown rice, a mineral involved in collagen production (making it super important for skin health.)

How to Add Brown Rice to Your Diet?

Brown rice is a flexible ingredient that can be enjoyed in various recipes and meals. You can also use it as a healthy replacement for white rice or pasta.  TLRC wholegrain golden brown rice is so easy, fast and fuss-free to cook and you can enjoy a healthy meal with your family regularly.

How to cook

Is it safe to eat brown rice every day?

We’ve been told for years to cut back on white rice and replace it with whole grain brown rice instead. And although that’s good advice that will give you more fiber, vitamins and minerals, eating large amount of brown rice or several times a day (every day) is not suggested.  And, eating rice in moderation as part of a varied and balanced diet is not considered to be a risk.

The Verdict

Still weighing your rice options? Generally, it’s always best to go whole. Whole real food wins again. Yes, you may get a little less B vitamins and iron but you’ll win in all other ways. In summary, the obvious winner is brown, because of its nutritional quality and health benefits.


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