Real difference between white and brown rice explained — full health benefits
There are key differences between the two types of rice.
Rice forms a key part of countless diets worldwide, serving as the staple for numerous dishes, from salads and stir-fries to hearty one-pots. The store cupboard essential is straightforward to prepare and complements a wide range of ingredients including chicken, fish, pork and vegetables.
Rice is consumed globally, with numerous different varieties available. Among the most popular options are white rice and brown rice. However, the distinctions between them extend beyond colour, making it challenging to determine which is the better choice.
White rice typically requires less cooking time than brown rice, though both can form part of a nutritious diet. Brown rice is classified as a whole grain, meaning it retains all components of the grain including the fibrous bran, the nutritious germ, and the carbohydrate-rich endosperm.
In contrast, white rice has undergone processing to remove the bran and germ. While the most nutritious elements of the grain are stripped away, it offers a softer texture and is gentler on the digestive system.
Why choose brown rice?
While both varieties can feature in a healthy diet, brown rice boasts superior nutritional density. It provides greater quantities of fibre, magnesium, potassium, iron and particular B vitamins.
Harvard Health Publishing highlighted that incorporating brown rice into a diet filled with fibre-rich whole grains is associated with a decreased risk of heart disease, type two diabetes and improved weight management.
Why choose white rice?
White rice is gentler on the digestive system and requires less cooking time. Its lower fibre content can prove beneficial for individuals suffering from irritable bowel syndrome or inflammatory bowel disease.
White rice and brown rice contain a broadly similar number of calories. However, white rice ranks higher than brown rice in terms of how it raises blood sugar levels.
The glycemic index rates foods on a scale of 0 to 100 according to how much they elevate blood sugar, with a lower score indicating a more gradual rise following consumption.
White rice carries a high glycemic index, ranging at 73 ± 4, while brown rice falls into the medium glycemic index category, with a GI of 68 ± 4.
Harvard Health Publishing added: "Eating white rice is also linked to a higher risk of developing type 2 diabetes, while eating brown rice is linked to a lower risk."
Which is best?
The health experts said: "Brown rice, which contains more nutrients and fibre and has a lower glycemic index value, is a healthier choice for most people.
"But if you're experiencing a flare-up of a digestive condition that makes it harder to digest fibre, white rice may be a better option for you - at least until your symptoms improve."
