Brown Rice vs. White Rice: Registered Dietitians Clarify the Distinction

About half of the world’s inhabitants relies on rice as a dietary mainstay. Totally different cultures have their favourite rice preparations, similar to steamed rice in China, black beans and rice in Cuba, coconut rice in Colombia, paella in Spain, risotto in Italy, as a aspect to curry in Pakistan, jambalaya within the southern U.S. and bibimbap in Korea.

Whereas there are millions of forms of rice, it’s generally categorized into easy classes: long-, short- and medium-grain, and brown or white. Plus, there are particular forms of rice like Basmati, which is available in each white and brown varieties, and black rice, which is a complete grain like brown rice.

It’s a comparatively cheap grain and serves as an ideal base in so many meals — and rice is very nutritious. “Rice is a staple in diets all world wide and offers a wealthy supply of carbohydrates which is the physique’s main gasoline,” says Stefani Sassos, MS, RDN, CDN, Deputy Vitamin Director of the Good Housekeeping Institute.

Vitamin

Here’s a breakdown of vitality and vitamins in a single cup of long-grain, cooked brown rice, in keeping with the U.S. Division of Agriculture (USDA):

Carbohydrate: 52 grams (g)

Fats: 2 g

Protein: 5.5 g

Energy: 248

Fiber: 3.2 g

Folate: 18.2 micrograms (mcg)

Magnesium: 79 milligrams (mg)

Manganese: 2 mg

Selenium: 11.7 mcg

Vitamin B3 (Niacin): 5.2 mg

Right here is the vitamin breakdown from the USDA for a similar kind (long-grain) and quantity of white rice. Within the U.S. and several other different nations, white rice is usually enriched — that means nutritional vitamins and minerals misplaced within the milling course of are added again in — so our vitamin knowledge accounts for that enrichment:

Carbohydrate: 44.6 g

Fats: 0.4 g

Protein: 4.25 g

Energy: 205

Fiber: 0.6 g

Folate: 91.6 mcg

Magnesium: 19 mg

Manganese: 0.7 mg

Selenium: 11.8 mcg

Vitamin B3 (Niacin): 2.3 mg

Variations

Brown rice is a complete grain, and white rice is the refined model of that very same grain. Every complete grain of rice consists of three elements: the bran, the germ and the endosperm. To create white rice, a milling course of removes two of the three elements. “White rice differs from brown rice in that the bran and germ are eliminated,” says Sassos. Brown rice is just complete rice that has not undergone the milling course of, so it retains its bran and germ.

Because the outermost layer of the kernel — the bran — comprises fiber, brown rice naturally offers extra fiber than white rice, in keeping with Alisha Virani, MS, RD, CDCES, proprietor of Healthful Gas. “The center layer is the endosperm or starch, which is the one layer in white rice,” she says. “The third layer is the germ which comprises nutritional vitamins, minerals, a small quantity of protein and wholesome fat.”

Whereas brown rice is extra nutritious than white rice, white rice is usually enriched with most — however not all — of the vitamins misplaced within the milling course of, so the dietary distinction will not be as giant as you would possibly assume.

“I at all times say that white rice is okay, however take into consideration methods so as to add within the fiber, protein that could be lacking from white rice,” says Virani. “You are able to do this by including veggies to your rice like spinach or black beans.”

In relation to style and texture, brown rice tends to be nuttier and denser than white rice, which is usually delicate and fluffy.

Within the kitchen, brown rice can require extra labor. “As a result of the outer layer of brown rice is the fiber-rich bran layer, water must penetrate this layer to create a softer texture like white rice,” says Virani. “Because of this it does take longer to cook dinner and generally is a more durable consistency than white rice if not cooked lengthy sufficient.” Thankfully, there are quicker-cooking choices for all rice varieties if you’re in a time pinch, like utilizing a rice cooker or shopping for par-cooked immediate rice.

Advantages

Whereas each brown and white rice are fabulous sources of carbohydrates (the popular gasoline supply of the physique and mind), they every have their very own belongings. We’ll begin with a number of the key advantages of brown rice:

• Brown rice is a sort of complicated carbohydrate and complete grain, and analysis reveals associations between consuming complete grains and stopping coronary heart illness, diabetes and a few cancers.
• One cup of brown rice offers about 11% of the each day beneficial worth (DV) of fiber (in comparison with white rice which affords 2.1% of the DV). Brown rice additionally has somewhat extra protein than white rice. Each fiber and protein assist you really feel happy and satiated and will help you keep secure blood sugars.
• Brown rice is stuffed with important nutritional vitamins and minerals. Significantly, brown rice affords 19% of the DV for magnesium, 87% of the DV for manganese, 21.3% of the DV for selenium and 32.5% of the DV for Vitamin B3 (AKA niacin).
• It has a decrease glycemic index than white rice, which suggests blood sugar (or glucose) will increase at a slower price, making it a greater choice for these needing to handle blood sugar ranges.

Now, let us take a look at the advantages of white rice:

• White rice is simple on the abdomen. Sure, it’s true that brown rice has barely extra fiber than white, however that isn’t at all times a very good factor. If you’re having abdomen points and/or battle with gastrointestinal misery, white rice is probably going the higher choice for you.
• It’s best earlier than a exercise. For those who plan to train inside a few hours of consuming a meal, white rice is your best option because it affords easy, simply digestible carbs to energise you and assist you transfer with ease.
• White rice is cheap and has an extended shelf life (if dry). It is usually extra inexpensive than brown rice and can final (uncooked in an hermetic container) for not less than two years. Brown rice sometimes has a shelf lifetime of six months.
• Enriched white rice affords extra folate (almost 1 / 4 of the DV) than brown rice, about the identical quantity of selenium (almost 1 / 4 of the DV) and important quantities (but decrease than brown rice) of magnesium, manganese and vitamin B3.

Are there disadvantages to rice?

Whereas rice in all its variations is a wonderful meals, one downside is that it might include arsenic. In line with Sassos, it’s vulnerable to absorbing the pure ingredient from its rising surroundings. “Arsenic is present in two types, natural and inorganic, and it is a naturally occurring ingredient present in water and soil in keeping with the Nationwide Institute of Environmental Well being Sciences,” says Sassos. “Arsenic is a recognized human carcinogen and may be dangerous when consumed in extreme quantities.”

Sassos clarifies that arsenic in rice might pose well being dangers solely if you’re consuming it each day in giant quantities. “Rice is a vital culinary part of many cultures, so if it’s a staple in your house and also you’re involved about arsenic publicity, you possibly can cut back the arsenic content material in rice by washing it first after which cooking it with clear water that’s low in arsenic,” she says.

Embrace rice in your food regimen a couple of instances every week and rotate in different nice grain sources, like pasta, tortillas, farro and quinoa.

As a result of white rice will not be a complete grain, some might assume it is “unhealthy,” however that is merely not the case. The truth is, it’s almost as nutritious as brown rice. And in the case of what white rice may be lacking, Virani says, “As a substitute of fascinated with disadvantages, I at all times reframe this to as an alternative take into consideration how we are able to complement our meals with a few of these lacking vitamins. I really consider consuming meals ought to at all times be a stability of style and nutrient-dense choices.”

The underside line: On the finish of the day, selecting brown or white rice doesn’t must be black and white. Each are nutritionally wealthy and may be loved as a part of a balanced food regimen. Merely take into account your preferences and desired advantages, and your rice alternative won’t ever be mistaken.