Brown Rice vs White Rice- what is better? Brown rice is a whole grain that contains brans and grams, but white rice is a refined grain.
Brown rice has a small health advantage over white rice when it comes to nutrient content because it has more fiber, antioxidants, vitamins, and minerals.
Brown Rice vs White Rice- What Is Better? iStock-photo credit: vm2002
The nutrient value of Brown Rice is the following:
- Thiamine- 15%
- Niacin- 16%
- Vitamin B6- 7%
- Magnesium- 9%
- Phosphorus- 8%
- Iron- 3%
- Zinc- 6%
The nutrient value of White Rice is the following:
- Thiamine- 14%
- Niacin- 9%
- Vitamin B6- 5%
- Magnesium- 3%
- Phosphorus- 3%
- Iron- 7%
- Zinc- 4%
There are some research studies that show that eating whole grains like brown rice can help lower blood sugar levels which can help decrease high risk of Type 2 diabetes. The GI meaning the glycemic index measures how quickly your food increases your blood sugar levels. Brown Rice has a GI of about 50 and white rice has a GI of 89.
There are 40 research studies that show that eating whole grains like brown rice can lower the risk of heart disease by 20%.
There is also the weight loss aspect of eating brown rice over white rice because of the number of whole grains you will be consuming. A study in over 25,000 people showed that that the more whole grains someone consumed the lower the body weight.
A randomized controlled trial in 40 obese and overweight women found that brown rice reduced body weight compared to white rice. Research studies show that the antioxidant levels of eating whole grains can lower the risk of chronic diseases such as cancer, heart disease, Type 2 diabetes, etc.
What is most important for people to get out of this article is that the nutrient differences between brown and white rice isn’t that significant health wise.
The Bottom Line is the nutrient difference between brown rice over white rice is that it has more fiber, antioxidants, vitamins, and minerals than white rice. And because brown rice is high in whole grains it is more favorable from a weight loss perspective.
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References
- Kazemzadeh M, Safavi SM, Nematollahi S, Nourieh Z. Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non-menopausal Female Adults. Int J Prev Med. 2014 Apr;5(4):478-88. PMID: 24829736; PMCID: PMC4018597.
- Ravichanthiran K, Ma ZF, Zhang H, Cao Y, Wang CW, Muhammad S, Aglago EK, Zhang Y, Jin Y, Pan B. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications. Antioxidants (Basel). 2018 May 23;7(6):71. doi: 10.3390/antiox7060071. PMID: 29789516; PMCID: PMC6025443.
- Min B, McClung AM, Chen MH. Phytochemicals and antioxidant capacities in rice brans of different color. J Food Sci. 2011 Jan-Feb;76(1):C117-26. doi: 10.1111/j.1750-3841.2010.01929.x. Epub 2010 Dec 1. PMID: 21535639.
- Hu Y, Ding M, Sampson L, Willett WC, Manson JE, Wang M, Rosner B, Hu FB, Sun Q. Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies. BMJ. 2020 Jul 8;370:m2206. doi: 10.1136/bmj.m2206. PMID: 32641435; PMCID: PMC7341349.
- Mohan V, Spiegelman D, Sudha V, Gayathri R, Hong B, Praseena K, Anjana RM, Wedick NM, Arumugam K, Malik V, Ramachandran S, Bai MR, Henry JK, Hu FB, Willett W, Krishnaswamy K. Effect of brown rice, white rice, and brown rice with legumes on blood glucose and insulin responses in overweight Asian Indians: a randomized controlled trial. Diabetes Technol Ther. 2014 May;16(5):317-25. doi: 10.1089/dia.2013.0259. Epub 2014 Jan 21. PMID: 24447043; PMCID: PMC3996977.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101631/nutrients
