The rice is, by every standard, a staple constituent for most of the recipes across the world. But, with different varieties of rice available, it is indeed much challenging to understand the exact differences between white rice and brown rice. While even the white rice makes its beginning with the brown rice, most of the connoisseurs prefer brown rice when compared to the white rice.
Is Brown rice healthier than white rice? Brown rice is definitely a better choice than white rice. It has a better fiber and protein content than in the white rice. However, it also contains more calories, more carbs and more fat than white rice. While white rice is enriched, the brown rice pips it with the right quantity of protein, fiber, potassium, selenium, choline, phosphorus, and magnesium.
Brown Rice vs White Rice – A Comparison
Like we already stated, white rice in itself starts off with brown rice. After removing the husk, grain and bran from the brown rice, you would get white rice. While this milling process improves the shelf life of the white rice, it can remove the nutrients such as fiber, vitamins, and minerals.
Both white rice and brown rice are rich in carbohydrates. Brown rice is a whole grain when compared to white rice. Being a whole grain, it can be a great option to reduce cholesterol levels.
The comparison chart for the best factors offered by the white rice and brown rice can include –
| Nutrients | White Rice | Brown Rice | The recommended intake |
|---|---|---|---|
| Iron in mg | 2.8 | 1.1 | 8 to 18 |
| Niacin in mg | 3.4 | 5.2 | 14 to 16 |
| Folate in mg | 108 | 18.2 | 400 |
| Thiamin in mg | 0.3 | 0.4 | 1.1 to 1.2 |
| Vitamin B6 in mg | 0.1 | 0.3 | 1.3 |
| Manganese in mg | 0.7 | 2.0 | 1.8 to 2.3 |
| Phosphorus in mg | 68.8 | 208 | 700 |
| Copper in mg | 0.1 | 0.2 | 900 |
| Selenium in mg | 14 | 11.7 | 55 |
| Zinc in mg | 0.8 | 1.4 | 8 to 11 |
| Magnesium in mg | 24.2 | 78.8 | 310 to 420 |
Is it good to eat rice in every meal?
Eating rice every day can help increase the sense of fullness. In fact, it can be helpful in an all-round health. The rice can also be helpful in dieting as well, as it keeps you full.
You can use either white rice or brown rice for your diet. But eating rice on a daily basis can prove to be beneficial in many ways and something you do not need to be worried about. You can definitely consume rice on a daily basis or even in every meal.
Is Brown rice good for weight loss?
A perfect weight loss regime needs a low carb diet. The brown rice is low carb in nature, and that should make it one of the excellent options for weight loss regime. It can also be an excellent option for burning fat. The American Journal of Clinical Nutrition has clarified that consuming a low-fat diet such as brown rice can prove to be a great option than consuming processed foods such as white rice.
There are several reasons you would want to consume brown rice if you are on a weight loss regime. Some of the reasons that can make it one of the excellent options for weight loss regime can include –
- The brown rice is loaded with fiber, and that is exactly what makes it the perfect option for easy digestion. It can also be helpful in easy bowel movements.
- The high selenium quantity can be a great option for an improved immune system. It can protect you from most of the common illnesses such as cold and flu.
- It keeps you energetic for longer durations. This is possible because of the high manganese content in the brown rice.
- The anti-inflammatory properties of brown rice are helpful in dealing with different health diseases and ailments.
So, Which is better – White Rice or Brown Rice?
Well, while brown rice takes the lead over white rice in most of the scenarios, in practice – the fight between brown rice and white rice indeed results in a stalemate. They both come with their own advantages and plus points, and there is no point that keeps one of them better placed than the other. There are a few health conditions that would suggest the use of brown rice a better option, while a few other scenarios would demand the use of white rice.
For instance, if you are diabetic or at risk for diabetes, it would be advisable to consume the diet with brown rice. In essence, our recommendation would be to consume the rice that you are comfortable with. As long as you are consuming it in moderation, there should be no risk involved in either of those varieties.
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