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Why Is Brown Rice Better Than White Rice

    Why Is Brown Rice Better Than White Rice

    Rice is a grain that may be prepared in a variety of ways and is consumed by people all over the world. A significant portion of the population relies on it as a primary source of nutrition, particularly in nations such as China, Japan, India, Indonesia, and South Korea.

    There are about 7,000 different kinds of rice, each with its own distinct color, texture, and appearance. White rice and brown rice are the varieties that are consumed the most frequently in the United States. Although white rice is the variety that is consumed the most frequently, brown rice is also a popular choice.

    This article examines the question, “Why Is Brown Rice Better Than White Rice?” and attempts to provide an answer.

    Should You Limit Your Diet to Brown Rice Only?

    Both brown rice and white rice offer a number of advantages to one’s nutrition and health and can be included in a balanced eating pattern. According to the dietary guidelines for Americans that will be in effect from 2020-2025, the recommended daily intake of grains is 6 ounce-equivalents, with at least half of that amount consisting of whole grains and less than half being able to come from processed grains like white rice.

    When it comes to rice, one ounce of dry rice or one half cup of cooked rice is comparable to one ounce of the ounce-equivalent measurement. If you were to get all of your grains from rice in a single day, that would be the equivalent of three cups of cooked rice, with at least one and a half cups coming from brown rice. Although you should definitely spread out and vary the grains you eat throughout the day, if all of your grains came from rice it would be three cups.

    Does this imply that you should only consume grains that are made from whole grains? No. The dietary standards do not prescribe that all of your grains be whole, and white rice, particularly enriched white rice, has nutritional benefits and clearly has a place in an eating plan that is focused on healthy eating.

    A comparison of the nutritional profiles of white rice and brown rice is as follows:

    216 calories can be found in one cup of cooked brown rice. 44.8 grams of total carbohydrates, 3.5 grams of fiber, 1.8 grams of total fat, and 5.0 grams of protein.

    205 calories can be found in one cup of cooked white rice. Total Carbs: 44.5g, Fiber: 0.6g, Total Fat: 0.4g, Protein: 4.2g

    The amount of calories and protein that are contained in brown rice is slightly higher, along with the overall amount of fiber and fat. In comparison to white rice, the flavor of brown rice is more robustly earthy.

    In addition, the bran of brown rice contains fiber, which makes it more difficult for the grain to absorb moisture. As a result, brown rice has a more chewy texture in the mouth than white rice does.


    White rice is a safe form of starch because it contains a form of glucose that is both simple and easy to absorb, and it is also simple and easy to digest.

    If you have a leaky gut, blood sugar difficulties, or an autoimmune illness, I do not recommend eating grains of any kind; nevertheless, white rice should not cause any problems for the vast majority of people.

    After a workout, one of my go-to meals is a bowl of plain rice since it helps me replenish the glycogen in my body. Also, make sure you eat it with butter and/or vinegar; doing so will lower the glycemic index in half and prevent a surge in your blood sugar level.

    If you are sensitive to starches or find that you normally do not react well to them and you would like to try white rice, start with a small amount and see how your body reacts to it. If you are sensitive to starches or find that you normally do not react well to them, try starting with a smaller amount. Everybody’s different.

    Final analysis

    The nutritious content of brown rice is significantly higher than that of white rice. As a result of this, eating brown rice may help lower blood sugar levels and contribute to successful efforts to manage weight. White rice, on the other hand, is beneficial for people who suffer from digestive disorders and are unable to digest foods that are high in fiber. Although brown rice has a higher nutrient content than white rice, both types of rice, when consumed in moderation, can be beneficial components of a healthy, well-balanced diet.