Is brown rice healthier than white rice? Both are starches, both can be cooked and used in similar dishes. However, we have all heard that brown rice is the best choice among the two for our health.
The main reason brown rice is considered healthier than white rice is because brown rice has more fiber and a lower glycemic index. But, usually, brown rice has more arsenic, a substance that poisons the human body.
Is Brown Rice Healthier Than White Rice?
In terms of calories, brown rice has fewer calories per serving than white rice. Brown rice has about 218 calories per cup, cooked, while white rice has 242 calories. This is a clear advantage of brown rice vs white rice.
Carbohydrate & Fiber
Brown rice has slightly fewer carbohydrates and a higher fiber content than white rice.
Each cup of cooked brown rice has 46 grams of carbohydrates and 4 grams of fiber. On the other hand, a cup of cooked white rice has 53 grams of carbohydrates and less than 1 gram of fiber.
With fewer carbohydrates and significantly higher fiber content per serving, brown rice appears to be clearly a healthier option.
READ ALSO: 11 Tips to Naturally Detox Your Body
Another thing to keep in mind is the difference in glycemic index (GI). Brown rice has GI 50 while white rice has GI 89 – the difference is mainly due to fiber.
Foods with lower GI do not cause any changes in your blood sugar levels. However, you should know that the different varieties of rice differ significantly in the glycemic index, which depends on the type of starch.
READ ALSO: 40 Foods to Eat To Live Longer and Healthier
You should also know is that rice has a problem in terms of its designation as ”healthy food”. It has far more arsenic than other plant foods.
Rice usually contains 10 times the amount of inorganic arsenic compared to other foods, so regular consumption of rice exposes humans to high arsenic levels.
In general, brown rice has more arsenic as the poison is mainly found in the outer peel which is removed during rice processing in order to turn white.
Brown Rice Vs White Rice Comparison Table
Here’s a quick Brown Rice Vs White rice comparison table.
|Nutrients (100 g)|
|Brown Rice||White Rice|
|Calories||111 Kcal||130 Kcal|
|Fat||0.9 g||0.3 g|
|Protein||2.6 g||2.7 g|
|Glycemic Index||GI 50||GI 89|
|Dietary Fiber||1.8 g||0.4 g|
|Carbohydrates||23.0 g||28.2 g|
|Total Omega-3 fatty acids||14.0 mg||13.0 mg|
|Total Omega-6 fatty acids||309 mg||62.0 mg|
|Magnesium||43.0 mg||12.0 mg|
|Phosphorus||83.0 mg||43.0 mg|
|Potassium||43.0 mg||35.0 mg|
|Folate||4.0 mcg||58.0 mcg|
We hope you found useful our article, ”Is Brown Rice Healthier Than White Rice”. If you did, consider sharing it with your friends, family and social networks and spread heath around you.
The #1 Doctor Recommended Ketogenic Diet Program In The World
Dr. David Jockers, the world-renowned natural medicine, functional nutritionist, and clinician is now giving access to his award-winning Keto Program. In his keto program, you will learn the exact (and surprisingly simple) steps to:
✔️ Burn fat and build lean body tissue,
✔️ Improve mental focus and concentration,
✔️ Improve blood sugar stability,
✔️ Reduce inflammation & pain,
✔️ and reduce your risk of chronic disease.