Brown Rice vs White Rice: Which is Healthy?

Rice is one of the most important staple foods for people across the globe, especially in Asia. The debate between white rice and brown rice has been going on for ages and while both of them have their own sets of benefits, there is a thick line of difference between them, let’s discuss them in brief.


Nutritional Dosage of Brown Rice v/s White Rice (1/3rd cup cooked rice)

Nutrients Brown RiceWhite Rice
Energy82 calories68 calories
Protein 1.83 g1.42g
Fatty Acids- Saturated0.17g0.04g
Fatty Acids- Trans0g0g
Cholesterol 0mg0mg

Brown Rice Vs White Rice: Which is better?

  1. Minerals & Vitamins

In terms of a nutrient constituent, brown rice has more quantities of antioxidants, vitamins, and minerals in contrast to white rice which is essentially an empty source, containing large volumes of calories and carbohydrates with extremely few nutrients. For instance, 100 gm of brown rice provides almost 1.8 grams of fiber as opposed to white rice, which provides around 0.4 grams of fiber only.

  1. Weight Management

Everyone likes a plate of rice with their favorite curry but when it comes to keeping an eye on weight, many people find it difficult to either resist this delicacy or maintain weight while chewing on it. Brown rice can be a source of help in such a situation. White rice is nothing but brown rice which has its bran and germ removed, thereby depriving it of nutrients and antioxidants but with the same levels of calories and carbs.

Brown rice, on the other hand, is rich in nutrients like manganese and phosphorus which assist in synthesizing body fats and controlling obesity. Furthermore, the high dose of fiber in brown rice keeps hunger pangs at slow thereby eliminating junk eating.  The same fiber also helps in improved digestion by preventing the absorption of acids for better weight management.

  1. Managing Diabetes

White rice has a more glycemic index in comparison to brown rice. The low glycemic index means lower absorption of sugar in the bloodstream which reduces the risk of diabetes and its management. Again, with high magnesium and fiber, the brown rice controls blood sugar levels and prevents the risk of Type 2 diabetes.

  1. Heart Disease

Brown rice is rich in lignans and plant compounds as opposed to white rice making it beneficial for heart health, keeping various heart diseases at bay. Lignans reduce fat in the blood, lower blood pressure, and reduce inflammation in arteries.

  1. Kidney Diseases

Brown rice has more potassium and phosphorus as compared to white rice. People with kidney diseases must restrict the consumption of these nutrients because kidney diseases reduce the efficiency of kidneys to regular these nutrients in the body. If the potassium level is high, it might lead to heart problems. Thus, for kidneys, white rice is a better choice.

  1. Low and High Fiber Diet

People with health problems like diarrhea, diverticulitis, inflammatory bowel diseases, and who have had gastrointestinal tract surgery are recommended to consume a low fiber diet. White rice has less fiber than brown so it is a suitable option for people who are recommended with low diet fiber.

On the other hand, people with high cholesterol, type 2 diabetes, stroke, obesity, heart problems, and constipation are suggested to consume a high fiber diet. Thus, people with these health problems must consume brown rice as it has high fiber.


A grain is considered to be whole grain when it has three parts which are nutritious germ, carb-rich endosperm, and fibrous bran. However, white rice has only endosperm; on the other hand, brown rice is whole grain since it has all three parts which make it more nutritious as compared to the white rice.

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