Why isn’t brown rice healthier? Brown rice is a little healthier than white rice because it has more antioxidants, vitamins, minerals and fiber. The difference between brown rice vs white rice isn’t that significant when it comes to being healthier.
Here is the breakdown of the vitamins and minerals difference with regards to brown rice vs white rice.
Brown Rice
Thiamine- 15%
Niacin- 16%
Vitamin B6-5%
Magnesium-9%
Phosphorus-8%
Iron-3%
Zinc- 6%
White Rice
Thiamine- 14%
Niacin-9%
Vitamin B6-4%
Magnesium-3%
Phosphorus-3%
Iron-7%
Zinc- 4%
One of the health benefits of eating brown rice is the whole grain aspect. Studies have shown that eating whole grains can help lower blood sugar levels and reduce the risk of Type 2.
The high glycemic index is what controls blood sugar levels. The GI levels of Brown rice are 65 and the GI level of white rice is 73. And what this means is white rice will make your blood sugar levels rice faster than brown rice.
Research studies have shown that whole grains can lower total and LDL cholesterol levels. Brown rice is also rich in antioxidants and most people know that this will fight off free radicals as well as chronic health diseases such as heart disease, cancer, type 2 diabetes, etc.
The Bottom Line is brown rice is slightly healthier than white rice because it has more fiber, vitamins, minerals and most importantly antioxidants.
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References
1) Hollænder PL, Ross AB, Kristensen M. Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies. Am J Clin Nutr. 2015 Sep;102(3):556-72. doi: 10.3945/ajcn.115.109165. Epub 2015 Aug 12. PMID: 26269373.
2) USDA- https://fdc.nal.usda.gov/food-details/1101631/nutrients
3) Guideline: Fortification of Rice with Vitamins and Minerals as a Public Health Strategy. Geneva: World Health Organization; 2018. Background. Available from: https://www.ncbi.nlm.nih.gov/books/NBK531758/
4) Abdul Rahim AF, Norhayati MN, Zainudin AM. The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials. PeerJ. 2021 May 26;9:e11291. doi: 10.7717/peerj.11291. PMID: 34123581; PMCID: PMC8164413.
5) 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.
6) Ying T, Zheng J, Kan J, Li W, Xue K, Du J, Liu Y, He G. Effects of whole grains on glycemic control: a systematic review and dose-response meta-analysis of prospective cohort studies and randomized controlled trials. Nutr J. 2024 Apr 25;23(1):47. doi: 10.1186/s12937-024-00952-2. PMID: 38664726; PMCID: PMC11044462.
