Brown Rice vs White Rice – Which Is

Really Good/Bad or Healthy/Unhealthy?

I recently wrote an article comparing cleaning eating and IIFYM. It was a fairly broad
look at how you should approach your diet and choose what foods you’ll eat.

Today I want to be a little less broad and get a little more specific. How? By looking at
two particular foods commonly thought of as “clean” or “dirty,” “healthy” or “unhealthy”
and “good” or “bad.”

I’m of course talking about brown rice and white rice, the yin and yang of annoying
diet arguments.

Now to the average person, these two foods are easy to compare and the verdict has
already been in for quite some time. Brown rice is the clean/healthy/good one, and
white rice is dirty/unhealthy/bad one.

So if you’re trying to lose fat or build muscle or prevent fat from being gained or be
healthier or just make any sort of improvement to the way your body looks, performs
and functions, brown rice is supposedly the better choice by far, and white rice
should be avoided.

Sound about right? Cool. Now let me show you why it’s bullshit…

The Difference In Glycemic Index

The glycemic index (GI) classifies foods based on how quickly and how high they raise
blood sugar levels. The higher a food’s GI value is, the faster it will be digested and the
faster/higher it will raise blood sugar levels. The lower a food’s GI value is, the slower it
will be digested and the slower/lower it will raise blood sugar levels.

For this reason, eating in accordance with the glycemic index (eating low GI
foods/avoiding high GI foods) is often viewed as a great idea for everything from losing
fat or preventing fat from being gained, to controlling hunger, to preventing heart
disease, diabetes and more.

And guess what? White rice has a higher GI value than brown rice. Most people
know this, and it’s typically the first reason given for why brown rice is the better choice.

Is this true? Yes. Although, the difference in glycemic index can sometimes be less
significant than people make it out to be depending on exactly what types of rice are
being compared (long grain, short grain, basmati, jasmine, etc.).

But regardless of which type of rice is being compared, brown DOES in fact have an
advantage over white in terms of the glycemic index. No doubt about that.

What should be doubted however is whether any of this glycemic index crap actually
matters in the real world. For the most part, it doesn’t. Here’s why…

Does The Glycemic Index Actually Matter?

The GI value of a food is determined when it’s eaten in isolation after an overnight
fast. As in, this is how this food will affect your blood sugar when it’s the FIRST and
ONLY thing you’re eating after a full night of not eating anything.

And this is the point where the glycemic index becomes borderline useless as a means
of determining if a food is “good” and “bad.” There’s two reasons why.

1. Eating After An Overnight Fast? Probably Not.

With the exception of your first meal of the day, you’re not eating after an overnight fast.
So the majority of the time you eat rice (or whatever else), you’ll be eating it AFTER
having already eaten other foods and meals at some point earlier that day.

Why does this matter? Because now there are other foods in your system already in the
process of being digested, and this will reduce the speed of digestion of all other
foods being eaten from that point on.
So the white rice (or brown rice) you’re eating for dinner tonight will actually digest
slower (and therefore have less of an affect on your blood sugar) than the glycemic
index says it will thanks to whatever foods you’ve already eaten today.

2. Eating In Isolation? Probably Not.

The much bigger issue here is the fact that, in the real world, the average person is
unlikely to eat these foods in isolation.

Meaning, the average person won’t sit down to a big plate of white rice and nothing else
(yet this is the scenario the glycemic index is based on).

Why does this matter, you ask? Because when other stuff is eaten along with it like it
usually is, it changes everything. It’s now less about each food in the meal and more
about the overall meal itself.

And, the protein, fat, fiber, etc. in those other foods will greatly reduce the
glycemic index/speed of digestion of the entire meal to the point where there will
be no meaningful difference between whether white rice or brown rice was a part
of it.

So a meal of white rice + some fiber (like a vegetable), or fat (like various oils or nuts),
or protein (like chicken) or all of the above will actually be MUCH lower glycemic and
digest MUCH slower than a meal of just white (or brown) rice alone.

And a meal of white rice + some fiber/fat/protein vs a meal of brown rice + that same
fiber/fat/protein will digest at virtually the exact same speed and affect blood sugar in
virtually the exact same way.

Simply put, when other foods enter the meal, the type of rice becomes irrelevant.
It’s gonna digest slowly either way.

What Does This Mean?

While all of this glycemic index stuff may look like it matters a whole lot on paper, the
truth is that it matters a whole lot less in the real world. So if that’s your #1 reason for
considering brown rice to be the good/clean/healthy choice of the two, you may want to
reconsider.

Fiber, Protein, Micronutrients And Anti-Nutrients

The next area that brown rice is said to have a huge advantage over white rice is
nutritional content. Brown rice has more fiber, more protein and just more “healthy”
nutrients overall. White rice on the other hand is just “empty calories” with little to no
nutritional value.

So if there’s one thing everyone can agree on, it’s that brown easily beats white in this
area. Right?

Right!?!?!?

Not quite. In fact, they’re often either exactly equal or brown just barely beats
white. Don’t believe me? I’ll show you.

Carolina Brown vs White

The first rice brand that popped into my head is the brand Carolina. I’m thinking it’s
gotta be one of the top few brands here in the US, isn’t it? Now here’s a screenshot
from their official website…
Take note of the area I highlighted in blue at the bottom. That’s their white rice and
brown rice. Take a moment to let all of those massive nutritional differences sink in.

Seriously. They’re damn near identical in every area, including exactly the same in
protein (3 grams per serving). Brown does have the advantage in fiber though, and what
a huge advantage it is… one whole gram more than white. Wow!

Eat a single small piece of broccoli or like 10 little green peas (or some laughably tiny
amount of whatever you favorite vegetable is) with your white rice and you’ll instantly
have an equal (if not higher) amount of fiber.
This was fun. Let’s do it again.

Lundberg Brown Basmati vs White Basmati

Here’s another very popular brand of rice. It’s also the specific brand and type of rice
I’ve personally been eating most often over the last couple of years.

This is partially because A) basmati rice tastes and smells awesome, B) Lundberg
makes a great version of it that is conveniently sold where I live, and C) Lundberg’s
rice recently tested lowest in arsenic content compared to other brands (more on that
later).

Here’s the nutritional info from their official website…

As you can see, more huge differences. Brown basmati has 1 more gram of protein and
1 more gram of fiber than white basmati. Once again… wow!

So in terms of fiber and protein content (along with calorie/carb/fat content as well) –
which are often blindly cited as the differences that make brown “good” and white “bad”
– the reality is that they are virtually identical.
And whatever advantage brown occasionally has is so tiny (e.g. 1 additional gram of
protein) that it won’t actually matter in the grand scheme of your diet.

Not to mention, if you’re eating rice (which contains a very small amount of lower quality
protein) as a primary source of protein in the first place, you should probably reevaluate
your diet.

And by the way, if you’re trying to get more protein and/or fiber in your diet, the best
option would be to combine your rice with something like chicken (or whatever) and
vegetables. Just an idea. Now your meal will digest much slower, have much less
impact on blood sugar, AND actually provide a useful amount of protein and fiber (and
various micronutrients).

For example, I eat this meal all the time.

Micronutrients And Anti-Nutrients

Alright, so fiber and protein didn’t quite pan out as the huge nutritional differences
everyone makes them out to be. But what about all of those micronutrients (various
vitamins and minerals) that brown rice contains plenty of that white rice doesn’t?

Four things about that…

1. First, this is true. Kinda. White rice is essentially just brown rice that has had its
outer layers removed, and it’s those outer layers that contain various
micronutrients. So when they’re removed during processing, many of those
micronutrients are removed as well. For this reason, brown rice definitely does
have the advantage over white rice in this area. Kinda.
2. Second, none of this will have any effect on fat loss, fat gain, muscle
growth, muscle loss or anything similar. At this point we’re only arguing about
whether one food is more “nutrient-dense” than the other, not whether one will
have a more positive or negative impact on body composition than the other,
because micronutrients won’t have any meaningful effect on that.
 3. Third, a lot of white rice sold is “enriched,” which basically means the food
company has added back in some of the micronutrients that were lost in the
process explained above.
4. Fourth and most entertaining of all is the issue of anti-nutrients. Here, I’ll
let Alan Aragon handle this one…

White rice actually has an equal or better nutritional yield & also has a better nitrogen-
retentive effect than brown rice. This is because the fiber & phytate content of brown
rice act as antinutrients, reducing the bioavailability of the micronutrients it contains.
Since no one is reading the fricking link, I’ll just lay things out here:

————————————————————————-

Comparison of the nutritional value between brown rice and white rice

Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31.

Cereals are considered an important source of nutrients both in human and animal
nourishment. In this paper nutritional value of brown rice is compared to that of white
rice in relation to nutrients. Results show that despite higher nutrients contents of brown
rice compared to white rice, experimental data does not provide evidence that the
brown rice diet is better than the diet based on white rice. Possible antinutritional factors
present in brown rice have adverse effects on bioavailability of this cereal nutrients.

http://www.ncbi.nlm.nih.gov/pubmed/9302338

————————————————————————-

Effects of brown rice on apparent digestibility and balance of nutrients in young men on
low protein diets

J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18. .Miyoshi H, Okuda T, Okuda K,

Koishi H.

The effect of brown rice with low protein intake was studied in five healthy young men.
Feces were weighed, the digestibility of nutrients was determined, and blood tests were
made. Each subject followed a diet consisting mainly of polished rice for 14 days and
one consisting mainly of brown rice for 8 days. Both diets contained 0.5 g protein per kg
of body weight. The brown rice diet had 3 times as much dietary fiber as the polished
rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of
energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The
nitrogen balance was negative on both diets, but more negative on the brown rice diet.
The phosphorus balance on the brown rice diet was significantly negative, but other
minerals were not affected by the diet. The levels of cholesterol and minerals in the
plasma were not significantly different on the polished rice diet and the brown rice diet.
Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J.
Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein
digestibility and nitrogen balance.

http://www.ncbi.nlm.nih.gov/pubmed/2822877

So yeah, if the supposed amazing macronutrient and/or micronutrient content of brown

rice is the #1 reason why you consider it to be better/cleaner/healthier than white rice,
you may want to once again reconsider.

Digestibility
I’m not talking about speed of digestion here. We covered that already. I’m talking about
your ability to digest a food.

And in terms of which is least likely to cause any digestive issues and/or just make you
feel a bit crappy in general (gas, bloating, nasal congestion, lethargy, cramps,
constipation, diarrhea, etc…. all the fun stuff), white rice has an advantage over
brown.

It’s one of the most well tolerated foods on the planet.

Now sure, many people will feel just fine eating both types of rice and have no issues as
far as they can tell. In those cases, this advantage is irrelevant.
But for the people who DO have food intolerances, allergies or digestive issues and DO
have mild to significant issues with certain types of foods (like grains), this advantage is
relevant.

So how can you tell if you have any issues with brown rice (or any other food for that
matter)? Try this:

1. Eat that food consistently for a few weeks while keeping your overall diet the
same… and pay attention.
2. Then, remove that food from your diet for the next few weeks while still keeping
your overall diet the same… and pay attention.
3. Then, reintroduce that food back into your diet for the next few weeks while
keeping your overall diet the same… and pay attention.

So, what happened? Did you notice any differences? Did you feel better/worse with or
without that food? Or was everything exactly the same?

If everything seemed exactly the same with and without that food, then cool. Feel free to
keep on eating it.

If however you noticed that you feel better without it and worse with it, you may want to
consider eating that food less often or maybe even not at all.

And while rice in general tends to be one of the least problematic foods in this regard,
the simple fact is that brown rice WILL cause some issues for some people, while
white rice most likely never will.

Those people should adjust accordingly.

Arsenic Content
Hey look, another thing brown rice is higher in! Only this time that’s probably not a good
thing.
You see, ALL rice contains some amount of arsenic (yes, the same toxic arsenic you’re
thinking of), as do many of the other things we consume on a daily basis (water, fruits,
vegetables, grains, etc.).

It just so happens that rice contains more arsenic than the other stuff.

And, brown rice just so happens to contain a whole lot more arsenic than white
rice does. Separate 2012 reports from Consumer Reports and the FDA both show this.

This is actually a topic I wrote about (Arsenic In Rice) back when that first report
originally came out. Allow me to quote myself…

Literally all of the products that came back with the highest levels were brown rice
products. And every time they tested a brown and white rice from the same brand, the
brown version always had a lot more than the white.

Why is this? Well, you know that outer layer brown rice has that contains all of that extra
nutritional value that supposedly makes it better than white rice? It turns out this outer
layer also allows it to retain more arsenic.

The next obvious question here is what risk does this all pose? Is this something to
worry about? Is this a reason to avoid brown rice and eat white instead? Is this a reason
to avoid all rice completely? Is this a reason to avoid fruit, vegetables and water too?

The last question isn’t serious of course (and I say “of course” knowing that there are
people who already spilled out their water and threw out their vegetables), and the
question before that is a huge overreaction in my opinion. But the first 3 questions? We
honestly don’t know enough to answer them. All I can do is give you the information and
leave the decision making to you.

As for me personally, as someone who eats a shitload of rice on a regular basis, I

viewed this report as another reason for me to stick primarily with white rice (digestibility
is the other).
And by the way, the article of mine that I quoted above also covers some good
recommendations for reducing the amount of arsenic in your rice. In you’re interested,
feel free to check it out. And as mentioned earlier, the brand I eat (Lundberg, especially
their white basmati) tested lower than everything else.

Personal Preferences
And finally we have that one tiny, minor, super unimportant aspect of choosing foods
that people like us (those eating to improve their bodies) tend to forget about or ignore
completely.

Whether or not we actually like that food.

And please note the sarcasm in that first sentence. Describing personal preference as
being “tiny, minor, super unimportant” is a joke despite it being the way many of us
realistically treat it.

So, which type of rice do you like better? The taste. The texture. How it goes with other
foods you’re eating it with.

I personally like the taste of white and brown rice damn near equally. So, I’ve eaten both
on and off for years because I happen to like both. Although, for reasons mentioned in
points #3 and #4 above (digestibility and arsenic content), I’ve gone primarily with white
rice for a couple of years now.

But that’s just me… what about you?

Your answer can be more important than you think. Here’s an example of what I mean.

Take someone who thinks brown rice tastes horrible. Now tell them that in order to lose
fat, be healthy or whatever else, it’s the only type of rice they should ever eat because
it’s beneficial for those goals while white rice is detrimental to those goals (which you
know by now is complete bullshit).
Now this person goes and forces himself/herself to start regularly eating a food they
don’t actually enjoy eating. So even if it did provide magical benefits over white rice or
other carb sources (which it doesn’t), those benefits would soon be overridden by the
fact that they’re just not going to stick to a diet that they hate.

And if you’ve never been there before, forcing yourself to eat foods you don’t like on a
daily basis will eventually become something you hate. Or maybe even an eating
disorder as well.

Which is why I saved this point for last. People get all nuts about meaningless crap like
the glycemic index and 1 extra gram of protein and clean vs dirty and blah blah blah, but
seem to forget that the key to improving your body is actually sticking to your diet. And
the key to sticking to your diet is designing it around your specific needs and
preferences so it’s as enjoyable and sustainable for you as possible.

Additional details here: How To Choose The Best Foods For Your Diet

Which Is Better: White Rice or Brown Rice?

Alright, so… what’s the final conclusion here? Here’s how I’d sum it all up.

Are there differences between white rice and brown rice? Yup, definitely.

Are those differences likely to make any significant difference whatsoever in terms of
body composition or health with all else (overall diet, training, consistency, etc.) being
equal? Nope.

In fact, when you really compare the two, any differences that might be even close to
significant (for example, digestibility and arsenic content) actually favor white rice over
brown.

So which one is better? It’s a tie, and that tie is likely best broken based on your own
personal needs and preferences. The rest doesn’t matter. Eat the one you like best
and/or have less issues with eating.
If that’s white, awesome. If it’s brown, awesome. If it’s both… awesome.

************

Brown rice is better for you than white — most of us know that! It’s The majority of consumers
typically choose white rice over brown rice because of the difference of appearance. While it’s true
white rice looks so much more delicious than brown rice, it doesn’t mean it’s the healthier alternative.
According to a study conducted by the American Journal of Clinical Nutrition, brown rice is the top
choice in terms of both nutritional and other inherent healthy benefits.

image: http://www.vegkitchen.com/wp-content/uploads/2014/11/Brown-rice-e-book-cover-194x300.jpg

If you’d like to make more use of brown rice, and want easy, tasty
recipes right at your fingertips, consider our Tasty, Easy Brown Rice Recipes pdf e-book, part of our
affordable e-book series. With 30 of our most popular recipes and 20 full-color photos, you can
print out this concise guide or view it right on your computer.
Why Brown Rice? Before white rice went through the refining process, it at one time looked exactly
like brown rice. Brown rice, unlike white rice, still has the side hull and bran. The side hulls and brans
provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium,
fiber, and potassium. For those trying to lose weight or those suffering from diabetes, brown rice can
prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.

Unfortunately, all white rice packaging has a label that reads “enriched.” Since white rice has been
stripped of iron, vitamins, zinc, magnesium and other nutrients during the refining process,
 manufacturers must add unnatural fortifications in the form of synthetic vitamins and iron so it can be
marketed to the public as a “nutritious food.” Although white rice is fortified, it still doesn’t reach the
minimum nutritional requirements for one serving of food as specified by the FDA. The healthy
benefits of brown rice are listed below.

image: http://www.vegkitchen.com/wp-content/uploads/2011/03/pineapple-rice-243x300.jpg

If you’d like to find lots of easy, tasty ways to use brown rice, see
our wide array of Brown Rice Recipes.
 If we have to choose, here are VegKitchen’s favorite brown rice recipes: 6 Filling and Flavorful
Brown Rice Recipes.
 For tips on cooking and using brown rice, see Brown Rice: Cooking Tips and Varieties.

1. Rich in Selenium Brown rice is rich in selenium which reduces the risk for developing common
illnesses such as cancer, heart disease and arthritis.
2. High in Manganese One cup of brown rice provides 80% of our daily manganese requirements.
Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive
systems.
3. Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these
healthful fats help normalize cholesterol levels.
4. Promotes Weight Loss The fiber content of brown rice keeps bowel function at it’s peak since it
makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those
seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to
smaller meal portions.
5. Considered Whole Grain Brown rice is considered a whole grain since it hasn’t lost its
“wholeness” through the refinement process. Wholes grains are proven to reduce the buildup of
arterial plaque and reduce the risk of heart disease and high cholesterol.

image: http://www.vegkitchen.com/wp-content/uploads/2012/01/Brown-rice-in-a-bowl-300x194.jpg

6. Rich in Anti-Oxidants This is one of the best kept

secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries,
strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up
there with these super stars.
7. High in Fiber Brown rice is high in fiber and on top of the list for foods that can help prevent colon
cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These
fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them
and keeping them from attaching to the colon wall.
8. A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent
food choice for those suffering from diabetes. Studies show that those who consume one half cup of
brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who
consume white rice regularly increase their chances of developing diabetes one hundred-fold.
9. Perfect Baby Food Brown rice cereal or brown rice itself is the perfect baby’s first food due to the
dense natural nutrition and fiber it contains. This is a much better choice than refined white rice
cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain
rapid growth cycles.
10. Candida Yeast Infections Brown rice is the perfect adjunct for candida yeast infection
treatmentsgiven that high glycemic and otherwise sugary/starchy foods are prohibited during most
candida treatment protocols. The natural digestibility of brown rice coupled with the high fiber
content can help sensitive digestive systems heal from an overgrowth of candida organisms. Finally,
brown rice is simply delicious and a fantastic staple for both vegetarian and vegan diets. Brown rice
can be used as a white rice alternative in most vegetarian recipes and provides a full, rich and
somewhat nutty flavor. Brown rice flour can be used for vegetarian pancakes, breads and other
baked goods. All in all, brown rice is clearly the healthy choice.

Dr. Linda Kennedy MS SLP ND is an avid animal activist and nature lover.
_____________

Brown rice is one component of a healthy plant-based diet filled with veggies, fruits, beans, grains,
nuts and seeds. If you enjoy exploring how to add more whole foods to your diet, Plant
Power: Transform Your Kitchen, Plate, and Life with More than 150 Fresh and Flavorful Vegan
Recipes* delivers a beautiful must-have guide with more than 150 delicious and versatile plant-
based recipes for every day of the year. Eating vegan doesn’t have to be about sacrifice and
substitutions. With Plant Power, Nava Atlas celebrates the bounty of natural foods and teaches
everyone—from committed vegans to those who just want more plants in their diet—how to
implement a plant-based approach to their lives—easily, practically, and joyfully, every day.
Available on Sept. 2, 2014, wherever books are sold.

Read more at http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-

choice/#OisHqxGDse23hJ02.99

Somewhere along the line, a terrible rumor began: White rice is bad, and
brown rice is good. We're not sure who started it, but Ryan Andrews, R.D.,
director of education for Precision Nutrition, is here to explain the confusion.
The claim: White foods are bad for you.
The truth: "Many nutrition experts demonize white rice, potatoes, pasta,
white bread, etc. because it's an easy rule to remember and grasp, but these
foods are really only a problem if you overeat them, which usually happens
when you slather them in salty, fatty, sugary sauces—also making them a
vehicle for salt, sugar, and fat."
The claim: Brown rice is higher in fiber (one cup of cooked brown rice packs
about three grams of fiber, while white contains only .5 grams), so it will keep
you feeling full longer.
The truth: "If rice were the only thing being consumed at a meal, brown rice
would likely take a bit longer to digest, and hence, someone would probably be
more satiated after eating it. Satiety is governed by the components of an
entire meal, though, so if someone was having curry lentils, veggies, and a side
of white rice instead of brown, it probably wouldn't make much of a
difference."
The claim: Brown rice is less processed than white and is therefore healthier.
The truth: "Usually the more unprocessed a food, the better, because it
contains more nutrients, but in this case the unprocessed component of the
brown-rice grain contains both nutrients (good things for us to consume) and
some antinutrients (maybe not a good thing for us to consume), which are
what the plant uses as a defense system against pests."
The claim: White rice is packed with empty calories.
The truth: "Rice has been a part of many healthy cultures for years, and since
it's what I call 'calorie dilute' (a low number of calories per unit of food), it's
tough to overconsume. To put it in perspective:
100 grams of cooked rice = 130 calories
100 grams of cooked ground beef = 260 calories
100 grams of Skittles = 410 calories"
The bottom line:You can't really go wrong either way. Andrews suggests
alternating grains each time you dine.

Brown Rice vs. White Rice: Which Is Better?

Replacing White Rice With Brown Rice Reduces Risk
of Type 2 Diabetes, Study Finds
By Bill Hendrick
WebMD Health News

Reviewed by Laura J. Martin, MD

WebMD News Archive

June 14, 2010 -- Replacing white rice in your diet with brown rice may reduce the risk of
developing type 2 diabetes, according to a new study.
The finding is important because the consumption of white rice in the United States has
increased dramatically in the past few decades, and about 18 million Americans
have type 2 diabetes.

Researchers at the Harvard School of Public Health say eating two or more servings of
brown rice weekly seems to be associated with a lower risk of developing type 2
diabetes. On the other hand, they report, eating five or more servings of white rice per
week is associated with an increased risk.

Qi Sun, MD, now an instructor of medicine at Brigham and Women’s Hospital in Boston,
and colleagues at Harvard estimate that replacing 50 grams daily of white rice
(uncooked, equivalent to a one-third serving) with the same amount of brown rice would
lower the risk of type 2 diabetes by 16%.

Replacing the same amount of white rice with other whole grains, such as barley and
wheat, is associated with a 36% reduced risk.

W ebMD SUGGES Start

The study is published in the online journal Archives of Internal Medicine.

The researchers say the study is the first to specifically examine white rice vs. brown
rice in relation to development of type2 diabetes among Americans.

“Rice consumption in the U.S. has dramatically increased in recent decades,” Sun says
in a news release. “We believe replacing white rice and other refined grains with whole
grains, including brown rice, would lower the risk of type 2 diabetes.”

White rice is created by removing the bran and germ portions of brown rice. The authors
say that more than 70% of rice eaten in the U.S. is white.

Brown Rice Reduces Diabetes Risk

The scientists examined rice consumption and diabetes risk in 39,765 men and 157,463
women in three large studies -- the Health Professionals Follow-Up Study and the
Nurses’ Health Study I and II.

They analyzed responses to questionnaires completed every four years about diet,
lifestyle, and health conditions.
 After adjusting for age and other lifestyle and dietary risk factors, people who consumed
five or more servings of white rice per week had a 17% increased risk of diabetes,
compared to people who ate less than one serving per month.

But eating two or more servings of brown rice per week was associated with an 11%
reduced risk of developing type 2 diabetes, compared to eating less than one serving of
brown rice per month.

White rice has a higher glycemic index than brown rice, the researchers say. That index
is a measure of how fast a particular food raises bloodglucose levels, compared with the
same amount of glucose.

“The high glycemic index of white rice consumption is likely the consequence of
disrupting the physical and botanical structure of rice grains during the refining process,”
the authors write. “The other consequence of the refining process includes loss of
fiber, vitamins,magnesium and other minerals, lignans, phytoestrogens, and phytic acid,
many of which may be protective factors for diabetes risk.”

They recommend replacing white rice and other refined grains with brown rice to try to
prevent type 2 diabetes.

Brown rice, the researchers say, often does not generate as fast an increase in blood
sugar levels after a meal.

Whole Grains Recommended

The study also reports that:

 The biggest eaters of white rice were less likely to have European ancestry or to smoke, and
more likely to have a family history of diabetes.
 Eating brown rice was not associated with ethnicity, but with a more health-conscious diet and
lifestyle.
 Brown rice consumption was low in the study population.
The U.S. government’s release of the current Dietary Guidelines for Americans
identifies grains, including rice, as one of the primary sources of carbohydrates and
recommends that at least half of grain servings come from whole grains.
“From a public health point of view, whole grains, rather than refined carbohydrates
such as white rice, should be recommended as the primary source of carbohydrates” for
people in the United States, Frank Hu, MD, PhD, of Harvard, says in a news release.

Samantha Heller, MS, RD, former head of the New York University Langone Medical
Center’s Outpatient Cardiac Rehabilitation and Prevention Program and a
spokeswoman for Diabetes Restaurant Month, an educational program sponsored by
Merck, says in a news release that refined grains “can wreak havoc with blood sugar
levels and energy” and increase the risk not only for type 2 diabetes but for obesity,
cardiovascular diseases, and other health problems.

Brown rice is a healthier choice than white rice for most people due to brown rice's higher fiber,
magnesium and zinc content. According to ChooseMyPlate.gov, the milling process converts brown rice
to white rice. This process removes the bran and the germ as well as fiber, vitamins and minerals. Most
white rice in the United States is enriched, meaning iron and some of the B-vitamins including thiamin,
riboflavin, niacin and folic acid are added to white rice to boost the nutrient content.

Basic Nutrition Information

Bowl of white rice. Photo Credit Ryan McVay/Photodisc/Getty Images
One cup of white rice contains 242 calories, 4.4 grams of protein, 53.2 grams of carbohydrate and 0.4 gram of fat.
One cup of brown rice contains 218 calories, 4.5 grams of protein, 45.8 grams of carbohydrate and 1.6 grams of fat.

Fiber
Pile of brown rice Photo Credit NA/PhotoObjects.net/Getty Images
One cup of white rice contains 0.6 grams of fiber, while 1 cup of brown rice contains 3.5 grams of fiber. The bran
and germ contain much of the fiber in brown rice. The daily requirement for fiber for adults up to age 50 is 38 grams
for males and 25 grams for females. Fiber is important for the prevention of constipation and can help with glycemic
control in diabetics, according to the Linus Pauling Institute.

Magnesium
Selection of grains with magnesium Photo CreditThomas Northcut/Lifesize/Getty Images
One cup of white rice contains 24 milligrams of magnesium, while 1 cup of brown rice has 86 milligrams of
magnesium, according to the USDA Food and Nutrient Database. Magnesium is a mineral important for bone health
and helps you derive energy from the food you eat. The daily requirement for magnesium for adults is 420
milligrams for men and 320 milligrams for women over age 30. For adults ages 19 to 30, the daily requirement is
400 milligrams for men and 310 milligrams for women.

Folate
Pregnant woman Photo Credit Creatas Images/Creatas/Getty Images
The enrichment of white rice with thiamin, riboflavin and niacin results in white rice having very similar levels of
these vitamins as compared to brown rice; folate is the exception. One cup of white rice contains 108 micrograms of
folate, while 1 cup of brown rice has only 8 micrograms of folate. Folate is important for the prevention of neural
 tube defects. The daily requirement for folate is 400 micrograms for adult men and non-pregnant women. Pregnant
women require 600 micrograms of folate daily.

Zinc
Zinc on the chemical element chart. Photo CreditJupiterimages/Photos.com/Getty Images
Zinc is an important mineral for a healthy immune system as well as wound healing, among other functions. One
cup of white rice provides 0.8 milligrams of zinc, while 1 cup of brown rice provides 1.2 milligrams of zinc. The
daily requirement for zinc for adults is 11 milligrams for males and 8 milligrams for females.

Brown Rice Versus White Rice: Which One Is Better?

Rice has been a common ingredient in many dishes for centuries, but in recent years, a debate has
sparked over the health benefits of white and brown rice. Many people say that white rice has little
nutritional value and that brown rice is much healthier. But what makes brown rice so healthy? And is
white rice really that bad for you? To answer these questions, it’s important to understand the difference
between white and brown rice and the benefits they both offer.
What Is Brown Rice?
Brown rice is a whole grain, which is the healthiest type of grain you can eat. Other whole grains include:
 Popcorn
 Buckwheat
 Millet
 Barley
 Oatmeal
 Bulgur
 Whole wheat
Whole grains are grains that are left in their natural state. They’re unrefined, which means that the bran
and the germ haven’t been removed during the milling process. The bran and the germ are where most of
the nutrients reside and are what make brown rice so healthy.
What Is White Rice?
White rice, on the other hand, is a refined grain so the bran and the germ have been stripped from it
during the milling process. This prolongs the shelf life of the rice and gives it a finer, less gritty texture.
However, without the bran and the germ, white rice does lose some of the nutritional value that brown rice
retains. Other examples of refined grains include:
 White flour
 Degermed cornflower
 White bread
Because refined grains lose some nutritional value during the milling process, many of them, including
white rice, are enriched or fortified with B vitamins and iron.
Nutritional Value
When comparing the nutritional data for both brown and white rice, you may be surprised to see that
brown rice isn’t much healthier than white rice. One cup of each type of rice contains about 200 calories
and both are very low in cholesterol and sodium. Both are also low in fat, but white rice actually has less
fat. One cup of white rice contains just one gram of fat while brown rice contains three grams of fat.
However, when it comes to nutrients, brown rice edges out white rice because of its unrefined state.
Here are more reasons why brown rice is healthier than white rice:
 Selenium: Brown rice is a good source of selenium, a vitamin that can repair DNA and regulates the
thyroid hormone and boosts immune system function. One cup contains 27 percent of the recommended
daily value while one cup of white rice contains 17 percent.
 Magnesium: Brown rice is also a good source of magnesium, a mineral that’s essential for bone health.
One cup contains 21 percent if the recommended daily value whereas one cup of white rice contains just
five percent of the daily value.
 Manganese: By far, brown rice is the best source of manganese, which plays a key role in the antioxidant
process. Just one cup contains 88 percent of the recommended daily value while one cup of white rice
contains only 37 percent.
In the race for better nutrition, there is one category where white rice does beat out brown rice – B
vitamins. White rice is actually a good source of folate, a B vitamin that white rice is fortified with during
the enriching process. Unfortunately, white rice is not fortified with fiber, of which brown rice is chocked
full. Brown rice also has a fullness factor of 2.3 versus white rice’s 2.1, which means that brown rice will
keep you fuller for a longer period of time.
Health Benefits
Because brown rice is so full of nutrients, it offers the following benefits:
 Protects against heart disease
 Lowers cholesterol
 Reduces the risk of type 2 diabetes
 Can help lower blood pressure
 Reduces the risk of developing metabolic syndrome
 Reduces the risk of childhood asthma
 Prevents the formation of gallstones
 Can help prevent weight gain
But these are just a few of the benefits that brown rice has to offer. For instance, brown rice also contains
phytonutrients, plant lignins that act as antioxidants and fight free radicals. Because phytonutrients are
found in the bran and germ, white rice does not contain them. On the other hand, brown rice does not
contain B vitamins, specifically folate, which is an important nutrient, especially for pregnant women.
Therefore, a mixture of brown rice with a little bit of white rice, on occasion, is ideal for a nutritional diet.
However, white rice should be consumed with caution. Some studies show that white rice can actually
increase the risk for developing type 2 diabetes. Refined grains can also lead to weight gain, an increase
in insulin resistance and the development of metabolic syndrome.
Bottom Line
When all is said and done, brown rice does edge out white rice when it comes to nutrition and health
benefits, but white rice isn’t as bad as many people think. It has the same amount of calories,
fat, sodium and cholesterol and is a great source of B vitamins. Since it has been linked with an increase
in health problems, it’s best not to eat too much of it. If you have five to six servings of rice a week, make
three to four of those servings are brown rice to get a good balance of nutrients that can protect your
health.
Sources:

Read more at http://www.symptomfind.com/nutrition-supplements/brown-rice-vs-white-

rice/#8wUtlvsXLblAJdyg.99

You may have heard that brown rice is more nutritious than white rice, but are left wondering if
there's really a big difference between the two. Brown and white rice are both starches -- and work
well in soups, sushi, casseroles, side dishes, burritos, and stir fry. While the difference between
these two types of rice may seem subtle, brown rice is often the healthier choice.
Calorie Content

Brown rice generally contains slightly fewer calories per serving than white rice. The U.S.
Department of Agriculture (USDA) National Nutrient Database reports that 1 cup ofcooked brown
rice provides 218 calories, while cooked white rice contains 242 calories per cup. Therefore, if you're
trying to cut calories, brown rice is the better option.

Carbs and Fiber

Brown rice and white rice are both high-carb foods, but brown rice contains fewer overall carbs and
more fiber than white rice. The USDA reports that a cup of brown rice provides 46 grams of
total carbohydrates, including 4 grams of fiber. One cup of white rice contains 53 grams of carbs, but
less than 1 gram of dietary fiber. Because fiber helps boost satiety, aids in healthy weight
management, and can help improve blood cholesterol levels, fiber-rich brown rice is again the better
choice.

Protein and Fat

Both brown and white rice are low-fat foods, and each provides about 4.5 grams of protein in each 1-
cup portion. In other words, these two types of rice don't differ much in terms of protein and fat
content.

Vitamins and Minerals

While brown rice naturally contains more vitamins and minerals than white rice because white rice is
a refined grain, most white rice varieties are enriched with certain vitamins and minerals --
meaning manufacturershave added nutrients to the rice during processing. Brown and white rice are
both sources of B vitamins, and small amounts of iron and zinc. White rice is often a good source of
folate.

Glycemic Index

Brown rice has a lower glycemic index (GI) than white rice. According to Harvard Health
Publications, the average glycemic index of brown rice is 50, and the average white rice GI is 89.
Foods with higher glycemic indexes tend to make your blood sugar rise quickly, but then drop. Lower
GI foods don't cause a rapid blood sugar spike, but help you to feel full for longer periods of time.
Interesting facts about Rice:
 Brown rice is a whole natural grain with only the hull removed, thus the fats between the remaining
layers cause it to spoil more easily than white, which has been milled and stripped of all its layers and
nutrients. Enriched rice has some of the nutrients chemically returned, but brown rice naturally retains
almost all of the nutrients. Brown rice is also chewier and nuttier in flavor because of these natural
layers.

 Due to its low moisture content, white rice can keep almost indefinitely. This extended shelf life is a
huge benefit in underdeveloped countries.\