A large portion of the Indian population consumes rice as a major part of their daily diet, with numerous dishes made from it. Throughout the country, rice has a significant role in people’s daily diet, and each preparation reflects specific local tastes and preferences of the region. However, as people are becoming more health-conscious and particular about their dietary choices, the debate about brown rice vs white rice has gained attention.

Are you one of those looking for an exact answer to the question: Is brown rice healthy or not? Continue reading this blog, and explore the main difference between brown and white rice, their key benefits and disadvantages.

Brown Rice vs White Rice: Main Difference

Rice is not just a staple diet choice for Indians, as it is consumed by people across the globe, from China and Japan to South Korea and Indonesia. However, most people are only aware of the two main varieties of rice, brown and white; in reality, over 7,000 rice varieties are available. For a very long time, white has been generally preferred by people; however, many are shifting to the other known variety, as they think brown rice nutritionally superior to white rice.

Any variety of rice primarily offers carbs, which are small amounts of protein and no fats, which is a prime reason for its high consumption. However, if you talk about the main difference between brown rice vs white rice, the former contains more fiber and nutrients. The removal of bran and germ, the most nutritious parts of the grain, makes white rice less fibrous; however, it is easier to digest than the other popular option. Also, the softer texture and shorter cooking time make white rice a preferred option for most people.

Brown Rice Benefits:

If we talk about a particular point that has brought attention to the healthier comparison between the most popular rice varieties, it is indeed this one: brown rice vs white rice for weight loss. Here are the main benefits of brown rice:

1. Nutrient Rich

Brown rice contains more fiber, nutrients, and antioxidants compared to white rice, which is the prime reason for its popularity among health-conscious people. However, the difference in nutrient content is slight, with brown rice containing significantly more fiber than white rice. Let’s understand this with an example: if 100 grams of white and brown rice are cooked, they will provide you with 0.4 grams and 1.6 grams of fiber.

2. Positive Blood Sugar Level Effects

If you compare the magnesium and fiber content between brown rice vs white rice, then the former outstands the latter in both, and these two nutrients are highly helpful in controlling blood sugar levels. Many studies have shown that substituting white rice with brown rice can significantly help in lowering blood sugar levels and reducing the risk of type 2 diabetes.

Apart from the point, brown rice is a more nutrient-dense product than white rice, the former has a lower glycemic index (nearly 65) than the latter (nearly 73), which clearly shows white rice raises blood sugar levels higher than brown rice. However, you can lower the glycemic index effect of white rice by cooling it before eating, consuming reheated rice that was cooked a day before, combining it with vinegar, or trying other rice varieties, like black, basmati, and red.

3. Reduced Heart Disease Risk

Studies have shown many super healthy benefits of brown rice, and reducing the heart disease and stroke risk by 22% and 12%, respectively, is the most significant. Like other whole grains, brown rice is rich in dietary fiber and releases sugar more slowly than white rice, reducing the risk of heart disease and increasing the chances of weight loss. Some studies have also shown that the overall bad cholesterol level in the body is lowered, and the good cholesterol level is increased by brown rice.

4. Rich in Antioxidants

Unlike white rice, brown rice has the antioxidant-rich bran layer, which adds to the brown rice benefits. It helps in neutralizing harmful free radical compounds, reduces body inflammation, and reduces the risk of chronic diseases, like cancer, type 2 diabetes, etc.

5. Helps in Weight Loss

Is brown rice good for weight loss? It is the most asked question about brown rice, and the answer is yes. As it is rich in fiber, it makes you feel fuller for a longer time and reduces the chances of overeating. Also, the lower GI slowly releases sugar into the bloodstream, keeping energy levels stable and preventing blood sugar spikes.

Disadvantages of Eating Brown Rice:

Despite so many benefits, there are some disadvantages of eating brown rice. You might experience digestive problems like bloating and constipation, as bran and germ might irritate your digestive tract. Apart from causing discomfort to people with sensitive digestive systems, it takes more time to get cooked and has a rough texture. Here are the two main disadvantages of brown rice:

1. Contains Antinutrients

Even though brown rice is rich in nutrients and fiber, it also contains antinutrients, like phytic acid, which binds with other minerals like Mg, Zn, and Ca, making them difficult to absorb. The issue of reduced mineral absorption can be solved by soaking it in water before cooking.

2. Contains Arsenic

Compared to white rice, brown rice contains more arsenic, which is a widely known carcinogen and can lead to the development of cancer in organs, like skin, lungs, liver, etc. However, it will not be a big concern if you consume it 1-2 times a week.

Conclusion:

While brown rice benefits in the context of higher nutrient content and positive blood sugar levels make it a better option than white rice, consuming both can benefit you. When eating white rice, you can add it to other nutrient-rich foods, like legumes and vegetables. Also, as brown rice has high antinutrient and arsenic content, it is better not to consume it regularly. You can secure a healthier lifestyle by adopting a balanced diet with adequate portions of brown and white rice.