White And Brown Rice: A Need-To-Know Comparison

Is brown rice healthier than white rice?

White And Brown Rice: A Need-To-Know Comparison
White And Brown Rice: A Need-To-Know Comparison

Asia is considered as the most rice eaten continent and China stands on the top of among others as it is the most populous country. Rice is available in different forms such as white, brown, red and black. Despite the fact that white rice is considered as an unhealthy option as it is highly processed and missing its hull (the hard protective coating), bran (outer layer) and germ (nutrient-rich core) it is the most common one.  Whereas brown rice has only its hull removed. 

If you are on a weight-loss program then you might be confused what to do? Here we are giving some information about the consumption of white and brown rice. Which one is beneficial for you?

Fiber and nutrients stripped

The two main popular types of rice are Brown and white rice. They both have similar origins but the process is different. Brown rice is the entire whole rice grain. It contains the fiber-rich bran, the nutrient-packed germ and the carbohydrate-rich endosperm. White rice, on the other hand is stripped off its bran and nutrient, leaving behind the endosperm. Further processes take place to enhance the cooking properties, shelf life and improved taste. If we consider white rice as a source of empty carbs then it would be not be wrong as it has lost all the nutrients.

Vitamins and minerals

A 3.5-ounce (100-gram) serving of brown rice has fewer calories and carbs than white rice and twice as much fiber. In general, brown rice also has higher amounts of vitamins and minerals than white rice.

However, enriched white rice is higher in iron and folate. In addition to it, brown rice is enriched with amino acids and antioxidants.


A good thing about brown and rice is that they are gluten-free which can act as a good source of carbs for people with celiac disease or non-celiac gluten sensitivity.

Effect on weight loss

As white rice is a refined grain product because of its stripped of bran and nutrients. Few studies have shown that diets rich in refined grains can have a great impact on obesity and weight gain. But nothing fruitful has come up regarding white rice. In short, white rice appears to be neither detrimental nor favorable for weight loss.

Easy to digest

White rice is bland, low in fiber and easy to digest, making it a good option for people with digestive problems, nausea or heartburn.

The bottom line is that brown rice is much healthier than white rice. Also brown rice is better for diabetes, heart diseases and weight maintenance.