Brown or white US: Which is healthier for you?
This question has been around for a long time, and I finally have an answer (although it may not be the answer you were expecting).
“The nutritional value of brown rice and white rice may seem similar at first glance,” says nutritionist Michelle Lusenstein, Ph.D., but there are differences between the two types of rice when it comes to fiber content, vitamins, and minerals.
The difference Really But does that matter?
That depends on your personal goals and preferences, says nutritionist Anna Reisdorf, and the actual question has to do with how you define health more broadly.
Read on to learn the nutritional differences between brown rice and white rice and which is healthier for you.
What is the difference between brown rice and white rice?
The main differences are: “Brown rice is less processed and therefore has more nutrients and fiber, while white rice has a better texture and cooks faster,” says Reisdorf.
Brown rice is a whole grain that retains the bran and germ layers that are removed in white rice. Brown rice is high in fiber, providing about 3.5 grams of fiber per cooked cup, compared to only 0.6 grams in white rice. Brown rice also contains high amounts of vitamins and minerals, including manganese, magnesium, phosphorus, and B vitamins, which are essential for energy production.
Speaking of those vitamins and minerals, in a “friendly comparison” of the two staples, Lausenstein points out that one cup of brown rice contains 272 milligrams of magnesium, 509 milligrams of potassium, and 7 milligrams of manganese, while white rice contains only 24 milligrams of magnesium, 54 milligrams of potassium, and 0.7 milligrams of manganese.
“These essential nutrients play a vital role in supporting overall health and heart function,” says Lusenstein. “Potassium helps regulate blood pressure, magnesium contributes to energy balance and maintains regularity of heart rhythm, and manganese supports antioxidant defense.”
Is brown rice or white rice healthier?
Brown rice contains more micronutrients that support overall health, says Lusenstein.
Their high fiber content supports digestive health and makes you feel full, which can help with weight management, while vitamins and minerals like magnesium and phosphorus support bone health and energy production, she says.
Should I eat brown rice or white rice?
It’s entirely up to you.
If you like white rice because you like the taste and because it has been part of your cultural heritage for a long time, then eat white rice. White rice can be part of your diet as long as you are getting other essential nutrients from other sources. White rice has a high glycemic index and will spike your blood sugar levels, so combining it with foods rich in protein and fiber in the same meal will help regulate your blood sugar levels.
Also, don’t be afraid of any kind of rice just because you’ve heard about carbs.
