Rice is a dietary staple foods and one of the most importand cereal crops, especially for people in Asia. Brown rice and white rice have their own pros and cons. Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI) and circumference of the waist and hips (41). Wild Rice Nutrition Review — Is It Good for You. Eating brown rice and other whole grains may help increase blood antioxidant levels and reduce the risk of heart disease and obesity. A milling process removes the rice’s husk, bran, and germ. Brown rice may also be higher in a toxic chemical called arsenic. Long-term consumption may increase your risk of chronic diseases including cancer, heart disease and type 2 diabetes (10, 11, 12). Carbohydrates in Brown, White, and Wild Rice: Good vs. Bad Carbs, Simple Carbohydrates vs. Complex Carbohydrates, Quinoa vs. Rice: The Health Benefits of Each Grain. Additionally, a randomized controlled trial in 40 overweight and obese women found that brown rice reduced body weight and waist size compared to white rice (41). Brown rice also increases insulin release, but the fiber and fats help reduce this. Brown rice has twice the amount of manganese and phosphorus, 2.5 times the iron, 3 times the vitamin B3, 4 times the vitamin B1 and 10 times the vitamin B6 than white rice. But that doesn't mean the you will absorb more nutrition by eating brown rice. Arsenic is a heavy metal that is naturally present in the environment, but it has been increasing in some areas due to pollution. We'll dig into the details and also offer some veggie alternatives. When the subjects were eating brown rice, they got significantly more weight loss, particularly around the waist and hips, lower blood pressure, and less inflammation. Last medically reviewed on July 10, 2017. The bran of brown rice contains many powerful antioxidants (37). Magnesium is necessary for many vital functions, including: The recommended daily intake of this important nutrient is determined by sex and age. The slow-digesting complex carb contains four times more fiber than white rice. Find out which types of rice are gluten-free. This is known as brown rice and is currently more popular than the white rice. There are several other minor nutritional differences between white and brown rice. Generally, the "fried brown rice" is white rice tinted brown with soy sauce. White rice has a GI of 72, so it can be quickly absorbed into your bloodstream. Find out which types of rice are gluten-free. Is Rice Fattening or Weight Loss Friendly? White rice, which is the more refined version of brown rice is often seen by health experts as less than ideal because of its ability to push blood sugar up significantly after you eat it. It also supports cell division. If you want to include rice in your daily meal plan, then you should seek advice from a dietarian. Brown rice contain a higher percentage of arsenic which is a toxic chemical or a heavy metal that is toxic and a long term consumption can increase your risk of several chronic diseases like cancer, type 2 diabetes, heart diseases etc. Rice is a staple food and a versatile ingredient that is found in almost every household pantry and yet there remains a debate as to whether or not rice is good for you. Brown rice has a GI of 50 and white rice has a GI of 89, meaning that white increases blood sugar levels much faster than brown (27). When unpolished, rice is richer in fiber. The nutritional information below is based on a serving size of 1/3 cup of cooked rice. Carbs from whole, fiber-rich foods are generally healthy, while added sugars and refined carbs are extremely…. And check out the difference between wild rice and brown rice. The nutritional breakdown for white rice is based on average nutrition information for long-grain white rice found in the Department of Agriculture National Nutrient Database. Studies examining how rice affects weight are conflicting. The brown rice is more nutritious because it contains magnesium, fiber, and other nutrients. Here’s more on how rice affects diabetes. It may also contain higher amounts of arsenic, a toxic chemical. Learn more about wild rice, including its nutrients, benefits and uses. The consumption of rice is associated with diabetes mellitus due to its high glycemic index. Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrients. White rice is created by removing the bran and germ portions of brown rice. But depending on how the grain is processed, the variety of the grain and the serving size you eat, the nutritional differences between the two may surprise you. If you’re concerned about your gluten intake, you’ll want to avoid rice products with added gluten. Rice 101: Nutrition Facts and Health Effects. Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. It serves as a staple food for many people, especially those living in Asia. The recommended daily value for most adults is around 400 mcg. In a cup of brown rice, you’ll get around 218 calories, while white rice has just around 242 calories in a cup. Mohan, V, Spiegelman, D, Sudha, V, et al. Brown rice is often considered a healthier rice than white rice, but white rice may actually be the healthier choice. Here are a few key differences between white and brown rice. Although folate is an essential nutrient for everyone, it’s especially vital for women who are pregnant or are planning to become pregnant. This process increases white rice’s shelf life but removes much of its nutrition, including fiber, vitamins, and minerals. Studies suggest that eating brown rice helps reduce several risk factors for heart disease (30, 31). Nutrition comparison for brown rice vs white rice. Rice vs Oatmeal - In-Depth Nutrition Comparison. This may be due to its high glycemic index (GI), which measures how quickly a food increases blood sugar. A simple nutritional value comparison can help you decide your diet partner.Here, I have compared the India gate rice, this way you can compare different brands and choose the one you like.No specific food is going to make you fat if consumed in moderation… Yes, brown rice is good for you, but can you ever eat white rice? Though it has 216 calories in each cup, brown rice provides more fiber about 3 grams in each serving. White rice is digested more easily, in terms of a lack of bloating, gas, cramps, bowel problems and other such discomforts, than brown rice. Rice is known to be contaminated with arsenic, whether white, brown, organic, or conventional. For those with a sensitive digestive system, this matters. White rice has lower levels of phytic acid due to processing. Quinoa vs. Rice: The Health Benefits of Each Grain, Carbohydrates in Brown, White, and Wild Rice: Good vs. Bad Carbs, Good Carbs, Bad Carbs — How to Make the Right Choices. White rice vs Brown rice - Health benefits and Nutrition Comparison. The brown rice vs. white rice nutrition debate has been around for decades. Arsenic is toxic. Brown Rice Vs White Rice Irrespective of its variety, rice as a cereal is mostly all carbs with zero fats and very little protein . That’s a difference of 24 calories per cup full of cooked rice, which is about one portion of rice. Rice is a classic bodybuilding food, but white and brown rice have different benefits. If you're living a gluten-free lifestyle, it can be challenging to incorporate grains into your diet. But depending on how the grain is processed, the variety of the grain and the serving size you eat, the nutritional differences between the two may surprise you. Both white and brown rice can have a high glycemic index (GI) score. A cup of boiled brown rice contains 3.5 grams of fiber, while a cup of boiled white rice contains 0.6 grams. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Resistant starch has many health benefits, but it's hard to get enough in the diet. Brown rice, on the other hand, is richer in nutrients, fiber and lower on the glycemic index. Both white and brown rice are high in carbohydrates. Rice grain is commonly subjected to a series of processing steps such as drying, milling, and packaging after harvest to be convenient for consumption. White rice, which is the more refined version of brown rice is often seen by health experts as less than ideal because of its ability to push blood sugar up significantly after you eat it. They can go over the potential effects it may have on any existing health conditions and advise you on how to safely add it to your diet. This article gets to the bottom of whether rice is fattening or weight loss friendly. However, the protein in white rice is more easily accessed by the body. Conclusion: White bread, similar to white rice, makes you fatter than alternative fiber-rich foods like brown rice, fruit and vegetables. Therefore, many studies were performed to investigate the potential health benefits for the consumption of whole brown rice (BR) grain in comparison to the milled or white rice (WR). What’s more, brown rice is a wholegrain, whereas white rice is not. Brown rice is a whole grain. Rice also contains a fair amount of fiber. We'll dig into the details and also offer some veggie alternatives. While phytic acid may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from the diet (3, 4). Compared to white rice, brown rice contains 790% more thiamine, 540% more niacin, and 225% more magnesium, as well as higher amounts of riboflavin, folate, manganese, iron, and zinc. From a nutritional perspective, the latter is not so great considering its high glycemic index and low fiber content. Rice is a versatile grain consumed by people around the world. Cauliflower is a cruciferous vegetable that is a significant source of nutrients. Eating brown rice may help lower blood sugar levels and reduce the risk of type 2 diabetes. While brown rice can be substituted in almost any dish where white rice is used, it's important to note that the cooking time will need to be adjusted since brown rice takes a little longer to cook. Winner: Quinoa. However, the protein in white rice is more easily accessed by the body. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is. It's not whole-grain rice, and it provides none of the nutritional benefits associated with brown rice. Wild rice is a whole grain that is believed to have many health benefits. It can help you: Generally, men under the age of 50 need 38 g of fiber per day, and men who are 51 years or older need 30 g. Women under the age of 50 typically need 25 g per day, and women who are 51 years or older need 21 g. Your daily recommended amount of fiber is based on several factors, including age and caloric intake, so talk with your doctor if you’re unsure of how much you need. When it comes to truly fueling your body, quinoa is a better choice. Is Rice Fattening or Weight Loss Friendly? Nutrition in Brown vs. White Rice Brown rice has twice the amount of manganese and phosphorus, 2.5 times the iron, 3 times the vitamin B3, 4 times the vitamin B1 and 10 times the vitamin B6 than white rice. Manufacturers are responsible for providing accurate nutritional and ingredient information. Brown rice also increases insulin release, but the … Although brown rice is slower to affect your blood sugar, it can still have a noticeable impact due to lower fiber content compared to other whole grains. This article takes a close look at grains and their health effects, both the good stuff and the…. SEE ALSO: 4 Ancient Grains for Enhanced Gains. Because humans don’t make phytase, soaking, fermenting, or sprouting of these foods can improve mineral absorption by reducing their phytic acid levels. These provide fiber and several vitamins and minerals. Thus, we explored the effect of substituting brown rice for white rice on T2D risk factors among adults in urban South India. Brown Rice Reduces Diabetes Risk Anti-nutrients such as phytates, that hinder the absorption of certain nutrients, are higher in whole-grains. Anti-nutrients such as phytates, that hinder the absorption of certain nutrients, are higher in whole-grains. Brown rice is not enriched with artificial components. White rice, unlike brown rice, has the bran and germ removed, and therefore has different nutritional content. It also has higher fiber. An analysis of 45 studies found that people who ate the most whole grains, including brown rice, had a 16–21% lower risk of heart disease compared to people who ate the fewest whole grains (32). Here’s a look at each. Beautifully hued and packed with nutrition, purple rice is an ancient heirloom grain with origins in Asia. And check out the difference between wild rice and brown rice. White rice, on the other hand, may actually increase the risk of type 2 diabetes. In term of minerals brown rice is richer again, particularly in Magnesium, Potassium and Phosphorus. Cook Smart Some people complain that it takes longer to cook brown rice, and while there are many quick cooking brown rice products available, I tend to favor saving money and buy uncooked brown rice. White rice also contains more iron than brown rice; the iron helps transport oxygen throughout the body. Brown rice and white rice have similar amounts of calories and carbohydrates. © 2005-2020 Healthline Media a Red Ventures Company. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, 9 Foods That Are High in Resistant Starch, feel fuller faster, which can aid in weight management. For most other times of the day, brown rice is the better option because it has a higher nutrient profile and keeps blood sugar stable. Therefore, at times… This includes heart disease risk, antioxidant levels and weight control. Women who are pregnant or breastfeeding typically require a higher daily intake. Whole-grain foods may help reduce cholesterol and lower the risk of stroke, heart disease, and type 2 diabetes. Here is everything that you need to know in the brown rice vs white rice debate. Women who are pregnant should consume 600 mcg, and women who are breastfeeding should get 500 mcg. Simply replacing white rice with brown has been shown to lower blood sugar levels and decrease the risk of type 2 diabetes (20, 21, 22). This can be a concern for those who eat a lot of rice. Brown Rice vs White Rice: Which is Better? Brown rice is more nutritious than white rice. The breakdown for brown rice is based on 1/3 cup cooked long-grain brown rice. Brown Rice vs White Rice. The exact nutritional breakdown varies by manufacturer. Brown rice is an excellent source of this nutrient, while white rice is not. Search the database of over 200,000 foods. One study collected data on 29,683 adults and 15,280 children. Here's what you need to know. 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber (1, 2). Brown rice is high in magnesium and fiber, both of which help control blood sugar levels (15). Brown rice is generally more nutritious than white rice. This is a detailed article about quinoa and its health effects. Nutrition Comparison of Cooked White Rice vs Cooked Brown Rice. (2014) 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. As such, we take a closer look at two healthier options that are available. How does rice stack up? Search the database of over 200,000 foods. That said, either type of rice can be part of a healthy diet and there is nothing wrong with some white rice every now and then. Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese, and is high in fiber. Wondering how many carbs are in a cup of rice, and which type is healthiest? This article looks at the benefits and drawbacks of both varieties. Brown rice contains an antinutrient known as phytic acid, or phytate. In addition, a recent animal study suggests that eating white rice may decrease blood antioxidant levels in type 2 diabetics (40). It contains more overall nutrition than its paler counterpart. On this page, we compare White Rice Versus Brown Rice to see which food has fewer calories, less fat, more protein, and more fiber. Compared to white rice, brown rice has: 93% more Vit B-6, 280% more potassium, 450% more magnesium, 550% more fiber and 800% more Vit E! In one study, women who frequently ate whole grains had a 31% lower risk of type 2 diabetes than those who ate the fewest whole grains (19). Our website services, content, and products are for informational purposes only. The exact nutritional components will vary depending on the rice manufacturer, so be sure to read the food label on any rice that you buy. Some research has also shown phytic acid to have health benefits like antioxidant activity, and cancer and kidney stone prevention, so it’s not necessarily something to completely avoid. Additionally, unlike the white variety, brown rice is technically considered a whole grain. Here’s more on how rice affects diabetes. Healthline Media does not provide medical advice, diagnosis, or treatment. First for Women - If you’ve ever been on a health kick or wanted to lose weight, you may have switched from eating white rice to brown rice. NUTRIENTS: Because brown rice contains the nutrient-dense bran and germ, brown rice does contain more vitamins and minerals than white rice. In conclusion, both white rice vs. brown rice nutrition bodybuilding is popular among bodybuilders. All rights reserved. White rice is mostly a source of “empty” calories and carbs with very few essential nutrients. Brown rice tends to be higher in arsenic than white rice (13, 14). However, this should not be a problem if you eat rice in moderation as part of a varied diet. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option. An average 1 cup serving can contain 195 to 222 micrograms (mcg) of folate, or about half of your daily recommended amount. Here’s what you need to know about the nutrition and health benefits of brown rice versus white rice according to a dietitian. When it comes to healthy grains, quinoa and rice both provide benefits. White Rice vs. Brown Rice. This could mean that you absorb the same amount from brown and white rice. Here are 11 ways that quinoa can improve your health, supported by science. Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries (29). Over the long term, eating phytic acid with most meals may contribute to mineral deficiencies. Healthline Media does not provide medical advice, diagnosis, or treatment. On the other hand, high consumption of white rice has been linked to an increased risk of diabetes (23, 24, 25, 26). Selenium also works with vitamin E to protect cells from cancer. All rice consists almost entirely of carbs, with small amounts of protein and practically no fat. But why? White rice and brown rice both come in different varieties. Wild Rice Nutrition Review — Is It Good for You? Brown rice is a whole grain. Find out how. The authors say that more than 70% of rice eaten in the U.S. is white. If rice is a big part of your diet, then you should take some steps to minimize the arsenic content. The first step of the milling process removes the husk from the whole rice grain or paddy to obtain the whole brown rice grain (BR) that contains the outer bran layer with commonly brown color. Wondering how many carbs are in a cup of rice, and which type is healthiest? Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. When you compare white rice vs. brown rice nutrition, you notice how the removal of the healthy outer layer of germ and bran during processing affects them. Rice is a classic bodybuilding food, but white and brown rice have different benefits. The Nutritional Difference Between Brown and White Rice Retaining its natural wholeness, brown rice has an abundance of fiber, manganese, and phosphorus (two times more than white rice, in the case of the last two nutrients), and is also quite rich in Vitamins B1, B3, and B6, as well as Selenium. But that doesn't mean the you will absorb more nutrition by eating brown rice. Brown rice does have fewer calories than white rice, but not by a large amount. It’s based on how slowly or quickly a given food can increase your blood sugar levels. Wild rice vs Brown rice - In-Depth Nutrition Comparison Compare. In 2012, a meta-analysis was published tying white rice consumption to diabetes—especially in Asian countries, as I explored previously. Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals. From a sports standpoint, though, things are a little bit different. Thus, as shown above, brown rice is richer in fiber and choline in nutritional comparison than white rice. Our website services, content, and products are for informational purposes only. Brown vs. White Rice Nutrition The bran layer is often a key source of nutrition in many grains, leaving many to automatically assume brown rice has much more nutrients than white rice. Brown rice is a whole grain, which means that it contains all the nutrition that its paler version lacks – the fibrous and coarse bran, the wholesome germ, and the carbohydrate -laden endosperm , thus making it the more nutritious alternative. There are several distinctions between brown rice vs. white rice, starting with the way that each is processed and produced. Because of this, many companies will fortify white rice to add back some nutrition. Wild rice is a whole grain that is believed to have many health benefits. Manganese is a mineral that is essential for energy production and antioxidant function. The average adult needs between 270 and 400 mg daily. Some whole grains contain enough phytase, the enzyme required to break down phytic acid, while others like oats, brown rice, and legumes don’t. Brown Rice Nutrition. Nutrition in Brown vs. White Rice. Studies examining how rice affects weight are conflicting. Both white rice and brown rice are high in calories and brown rice has more riboflavin and vitamin b6, however, white rice contains more folate. White rice is mostly a source of “empty” calories and carbs with very few essential nutrients. Enriched white rice is a good source of folate. White and brown rice may affect other aspects of health differently as well. Brown rice is more nutritious than white rice. Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice. Both white and brown rice remove the outer husk from the grain seed. So it’s prudent also for adults to eat a variety of foods and grains to limit their arsenic exposure in rice. The average serving of cooked brown rice, about 1/2 cup, can provide around 11 percent of your daily recommended amount of magnesium. Advertisement Brown rice on the other hand; is a non-aromatic variation of rice which is conspicuously tan or brown in color owing to the fact that only the husk is removed and this variation of rice isn’t extensively milled and polished. Brown rice is a good source of selenium, which plays an integral role in thyroid hormone production, antioxidant protection, and immune function. White rice and brown rice fall between these figures, with glycemic indexes of 64 and 55. It typically provides 1 to 3 g more fiber than a comparable amount of white rice. Compare Rice to Brown rice by vitamins and minerals using the only readable nutrition comparison tool. Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. If you're living a gluten-free lifestyle, it can be challenging to incorporate grains into your diet. Nutrition comparison for white rice vs brown sugar. This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white. Not all carbs are created equal. This article gets to the bottom of whether rice is fattening or weight loss friendly. High-fiber diets have been shown to aid weight loss and satiety. In a cup of brown rice, you’ll get around 218 calories, while white rice has just around 242 calories in a cup. Brown vs. White Rice Nutrition The bran layer is often a key source of nutrition in many grains, leaving many to automatically assume brown rice has much more nutrients than white rice. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. The objective of this work was to review the recent advances in research performed for purposes of evaluation of nutritional value and potential health benefits of the whole BR grain. This includes fiber, antioxidants, vitamins and minerals. Studies also show that brown rice can help increase blood antioxidant levels in obese women (39). Arsenic is a tasteless, odorless element which occurs naturally in the earth’s crust. Brown rice is a better source of vitamins and minerals than parboiled rice is. Brown rice is often touted … The refined grain is also polished to appear more palatable. Brown rice is generally higher in fiber than white rice. Carbs in brown rice: A 100 gm serving of brown rice contains around 25.58 gm of carbs. Here’s a look at each. An analysis of 285,000 men and women found that eating an average of 2.5 servings of whole-grain foods each day may lower heart disease risk by almost 25% (33). Brown rice is the best choice in terms of nutritional quality and health benefits. White rice has more carbs and calories than brown rice, which is why the latter is preferred in a weight-loss diet over the former. As such, we take a closer look at two healthier options that are available. Which has fewer calories? Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Although fiber is best known for constipation relief, it offers a number of other health benefits. From a nutritional perspective, the latter is not so great considering its high glycemic index and low fiber content. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm. Carbs in white rice: A 100 gm serving of white rice contains around 28.17 gm of carbs Neither brown nor white rice is a complete protein. Grains are the edible seeds of plants called cereals.