Brown Rice vs White Rice: Which is most Healthful?

Many people around the world do consume rice. Thus, rice is an important component of our diet, and with the various types of rice available they also differ in taste, nutrition, and ingredients. One such types are brown rice and white rice. So, let us understand them more.

Let us first understand what is the difference between white rice and brown rice?

What is Brown Rice?

Brown rice is the ones that contain all parts of the grain and this includes bran (full of fiber), germ, and endosperm (which is rich in carbohydrates).

And it is believed that whole grain foods or Brown rice are beneficial in reducing the cholesterol level and lower the risk of stroke, heart disease, and type 2 diabetes.

What is White rice?

White rice is the ones that are processed by removing the bran and germ from brown rice. white rice is also classified as a “refined grain.”

Brown rice vs white rice:

So, let us first analyze brown rice vs white rice on the basis of the following:

  • White rice vs brown rice nutrition
  • Brown rice vs white rice carbs
  • White rice vs brown rice calories
  • Brown rice vs white rice weight loss
  • White rice vs brown rice bodybuilding
  • Brown rice vs white rice glycaemic index
  • Brown basmati rice vs white basmati rice
  • Brown jasmine rice vs white jasmine rice

 1. White rice vs brown rice nutrition:

While analyzing the nutritional factors or white rice vs brown rice nutrition facts we consider calories, macronutrients, and fiber that are almost the same in both white rice as well as brown rice. But, makes a lot of difference. So, the nutritional value of brown rice vs white rice is as follows:

Nutrient approximates Brown rice White rice
total lipid (fat) 0.65 g 0.15 g
carbohydrates 17.05 g 14.84 g
fiber, total dietary 1.1 g 0.2 g
sugars, total 0.16 g 0.03 g
energy 82 calories 68 calories
protein 1.83 g 1.42 g
sodium 3 mg 1 mg
fatty acids, total saturated 0.17 g 0.04 g
calcium 2 milligrams (mg) 5 mg
iron 0.37 mg 0.63 mg
atty acids, total trans 0 g 0 g
cholesterol 0 mg 0 mg

The table above shows the brown rice vs white rice nutrition comparison.

Note: Although, it is just an approximate figure the actual value may differ based on the quantity and the manufacturer of rice.

2. Brown rice vs white rice carbs:

While noting down the carbs in rice we see that one teacup of prepared white rice provides us 53.2 grams of Carbohydrates., whereas one teacup of prepared brown rice provides us 44 grams of Carbohydrates.

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3. White rice vs brown rice calories

While noting down the calories in brown rice vs white rice we see that one teacup of prepared white rice provides us 242 Calories, whereas one teacup of prepared brown rice provides us 216 Calories.

4. White rice vs brown rice protein:

While noting down the protein in rice we see that one tea cup of prepared white rice provides us 4.4 grams of protein, whereas one teacup of prepared brown rice provides us 5 grams of protein.

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5. White vs brown rice Fat:

While noting down the fat in rice we see that one tea cup of prepared white rice provides us 0.4 grams of fat, whereas one tea cup of prepared brown rice provides us 1.8 grams of fat.

6. White vs brown rice Fiber:

While noting down the fiber in rice we see that one tea cup of prepared white rice provides us 0.6 grams of fiber, whereas one teacup of prepared brown rice provides us 3.5 grams of fiber.

7. Brown rice vs white rice weight loss:

In order to reduce weight, one must prefer a low carb diet. So, as we know that one tea cup of prepared white rice provides us 53.2 grams of Carbohydrates., whereas one tea cup of prepared brown rice provides us 44 grams of Carbohydrates by which it is clear that brown rice is low in carbs and thus, helpful in weight loss.

8. White rice vs brown rice bodybuilding:

For the purpose of physical training or bodybuilding a high carb diet as it replenishes muscle glycogen. And as we see white rice vs brown rice carbs are different or say brown rice has a high amount of carbs. So, Brown rice is preferred for bodybuilding purposes.

9. Brown rice vs white rice glycemic index:

The glycemic index (GI) is used to know how quickly and how high rice food raises blood sugar levels. The higher will be the GI or glycemic index the faster it will digest the food and raise the blood sugar levels.

White rice has a GI of 72 and brown rice has a GI of 50. This tells us that brown rice has a slower effect on our blood sugar in comparison to white rice. As white rice ranks high on the glycemic index with a score of 72.

10. Brown basmati rice vs white basmati rice:

White basmati rice is easier to digest as it has less fibre in comparison to brown basmati rice that takes time to digest due to the high amount of fibre quantity in it. Therefore, white basmati rice is mainly for individuals with weaker digestive ability, or with more sensitive digestion.

Although, the brown version of basmati rice or brown basmati rice is considered much healthier than white basmati rice.

11. Brown jasmine rice vs white jasmine rice:

Both brown jasmine rice and white jasmine rice are refined grains. The brown jasmine rice comprises of fiber and is a rich source of some vitamins as well as minerals.
uncooked 50 grams of brown jasmine rice contains:

  • Calories: 180
  • Protein: 4 grams
  • Fat: 1.5 grams
  • Carbs: 38 grams
  • Fiber: 2 grams
  • Iron: 2% of the DV
  • Thiamine (vitamin B1): 10% of the DV
  • Niacin (vitamin B3): 15% of the DV

Therefore, depending upon the nutritional value of brown rice they are considered to be healthier as well as lower in calories and carbs as compared to white rice.

Brown rice vs white rice for dogs

Brown rice also proves to be nutritious for dogs just like humans as it has a high amount of protein and lower fat. Thus, it is also good for old aged dogs in need of nutrients. Although, both white rice, as well as brown rice, are good for dogs.

Is white or brown rice better for you?

Both white rice and brown rice have their benefits and usage. As white rice is low fibrous and high calories as compared to brown rice which is a fibrous grain with fewer calories and carbs. Further, brown rice also prevents us from some diseases. Therefore, brown rice is a better option to consider.

Benefits of brown rice vs white rice:

Brown rice has various health benefits attached, some of which are as follows:

  • Helps to prevent several diseases: Brown rice is rich in various nutrients and regulates cholesterol levels and also prevents some heart diseases and other diseases like cancer and arthritis can also be prevented.
  • Rich source of fiber: 3.5 gm of fiber per cup exists in brown rice which helps in constipation, aiding regular bowel activities, and eradicating toxins and other harmful elements from our body.
  • low on the glycemic index: Brown rice has a slower effect on our blood sugar in comparison to white rice. As white rice ranks high on the glycemic index with a score of 72 and brown rice has a lower GI of 50.
  • Boosts weight loss: Provides you a daily dose of manganese: 88% of manganese exists in brown rice that is recommended to be consumed on a daily basis as manganese basically fortifies the nervous system and the reproductive system.

Conclusion:

So, brown rice is considered as much healthier grain in comparison to white rice as brown rice has fewer calories and carbohydrates and more amount of fiber and protein.

FAQ

Does brown rice have more calories than white rice?

No, brown rice has fewer calories as compared to white rice. As, one teacup of prepared white rice provides us 242 Calories, whereas one teacup of prepared brown rice provides us 216 Calories.

Is brown rice better than white rice for diabetics?

Yes, brown rice is considered a much better option over white rice for diabetics as it is a whole grain food that is beneficial in reducing the cholesterol level and lower the risk of stroke, heart disease, and type 2 diabetes.

Does brown rice have more carbs than white rice?

No, brown rice has fewer carbs as compared to white rice. As, one teacup of prepared white rice provides us 53.2 grams of Carbohydrates., whereas one teacup of prepared brown rice provides us 44 grams of Carbohydrates.

Why brown rice is bad for you?

Excessive consumption of brown rice can lead to an increased risk of heart disease and some types of cancer. Further, they are also difficult to digest which makes it a bad choice for individuals.

Which rice is best for weight loss?

Brown rice is the best for weight loss as in order to reduce weight, one must prefer a low carb diet and brown rice are low in carbs providing 44 grams of Carbohydrates as compared to white rice providing 53.2 grams of Carbohydrates in one teacup of cooked rice.

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