Which Is Healthier: Brown Rice or White Rice?


Rice is a great carbohydrate-dense addition to almost any veggie-heavy, high-protein diet or meal. Here are the nutritional differences between brown and white rice and which is better for your health.https://www.webbanki.ru/


1. Brown Rice vs White Rice

Brown rice nutrition facts

Brown rice has more fiber, vitamins, and minerals than its white counterpart. This is the nutrient breakdown for one cup (202 g) of cooked, long-grain brown rice.

  • Fat: 1.9 g
  • Calories: 248
  • Sodium: 8 mg
  • Carbohydrates: 52 g
  • Dietary fiber: 3.2 g
  • Protein: 5.5 g
  • Calcium: 6 g
  • Iron: 1 g
  • Magnesium: 7.8 mg

White rice nutrition facts

This is the nutrient breakdown for one cup (158 g) of cooked, long-grain white rice.

  • Fat: 0.4 g
  • Calories: 205
  • Sodium: 1.6 mg
  • Carbohydrates: 45 g
  • Dietary fiber: 0.6 g
  • Protein: 4.3 g
  • Calcium: 15.8 mg
  • Iron: 1.9 mg
  • Magnesium: 19 mg

2. Brown rice and blood sugar

A recent study found that replacing white with brown rice lowers blood sugar levels. White rice can raise blood sugar quickly, while brown rice has a lower glycemic index and causes a slower rise in blood sugar.


3. Brown rice and Heart Health

According to research, eating brown rice may help reduce the risk of heart disease and lower LDL (“bad”) cholesterol. Brown rice is high in lignans, which are linked to lower cholesterol and blood pressure. It’s also high in magnesium, an important nutrient for heart health.

4. Brown rice and digestive issues

Individuals with intestinal and or digestive issues such as irritable bowel syndrome and or small intestinal bacterial overgrowth may benefit from avoiding the fiber in brown rice for certain periods of time.


5. Brown rice and weight control

Brown rice may be a better option for people who want to lose weight. A study published in 2016 in the Nutrition Journal of nearly 30,000 adults and 15,000 children found that the more whole grains participants ate, the lower their body weight.

Another study found that those who ate brown rice lost weight and had a smaller waist circumference than those who ate white rice.

6. Brown rice and type 2 diabetes

One of the easy ways to increase fiber in your diet is by adding brown rice. It has about five times the fiber and slightly more protein, calories, and vitamins than white rice.

According to studies, high-fiber whole grains like brown rice may help lower blood sugar levels and lower the risk of type 2 diabetes.

Simply swapping from white rice to brown rice may help prevent type 2 diabetes.

7. Brown rice and kidney disease

Brown rice, which is high in phosphorus and potassium, should be consumed in small amounts or avoided entirely by those on a renal diet.

To avoid the buildup of certain nutrients in the blood, people with kidney disease should eat a kidney-friendly diet. Excess sodium, potassium, and phosphorus are not removed from the body by the kidneys in chronic kidney disease. As a result, these patients are at a high risk of having these minerals in their blood.

8. White rice and energy

White rice digests quicker because of its lack of fiber. This isn’t great for people with diabetes. But it is good for athletes and weightlifters who often prefer the high glycemic value of white rice, instead of brown rice, to provide quick energy for workouts and help support muscle recovery.

Athletes prefer white rice as it is easier to digest, does not cause gastrointestinal issues like gas and bloating, and does not block the ability to absorb micronutrients as brown rice does.

Most white rice is enriched to add thiamin (vitamin B1), iron, and folate back into it, leaving it nutritionally greater in these vitamins compared to brown rice.