We all love rice. It’s delicious, versatile, and goes well with almost any dish. It’s a mainstay in all different parts of the world from Asia to Latin America. Rice is a whole grain that is a rich source of nutrients for any eating routine. It also provides a reliable source of carbohydrates for athletes or those looking for an energy boost. However, sometimes debate arises when a person is trying to figure out whether white rice or brown rice is healthier for them. This is a difficult question to answer as many factors weigh into the considerations. The answer may also be different for different people based on their goals and their health status. Below, we will provide you with the information you need to weigh that decision.
First, it's important to understand the difference between white and brown rice. Brown rice is simply rice in its intact form, which includes bran, germ, and endosperm. This form of rice is known as whole-grain rice. Brown rice has its name because of the natural color of the grain, but it’s important to note that whole-grain rice also comes in colors like black, purple, and red. Brown rice takes longer than white rice to cook, and once it’s cooked, brown rice has a nutty and chewy texture. White rice, on the other hand, is actually brown rice that is milled and polished, a process that removes the bran and germ layers. Because nutrients are lost through this process, B vitamins and iron are typically added back in after.
When you look at nutrition facts, there is no denying that brown rice is more nutrient-dense than white rice. Brown rice contains a variety of B vitamins, vitamin E, iron, and phytochemicals. With white rice, B vitamins, and iron are often added after the milling process. White rice, however, is slightly higher in niacin and thiamine, as well as lower in fat.
It seems like brown rice would be the best choice to do the extra vitamins and minerals present, however, if you have an inflammatory bowel disease (IBD), like Crohn’s disease or ulcerative colitis, or if you just had bowel surgery, you should consume foods that are lower in residue or fiber to aid in more comfortable digestion. For these people, white rice would be the better choice. It may also be a better choice for athletes looking for a quick source of carbohydrates. Since there is less fiber to buffer the carbs, they will get absorbed faster in the bloodstream.
However, if you don’t have any underlying digestive issues or are an athlete, brown rice would be a better choice due to its rich fiber and nutrient content. In general, complex carbohydrates, which include brown rice, are a healthier choice. Some research shows that brown rice may help support weight gain prevention in certain populations, but more research is needed. And when it comes to disease prevention, research shows that when you replace brown rice with white rice in the diet, you may help reduce the risk of developing type 2 diabetes. So, as you can see, the answer is not clear-cut. It truly varies from person to person.