Brown rice has been touted as the more healthy of the two grains. But nevertheless, there has been a continued debate. And rightly so. As healthy as brown rice is, there are also many advantages to eating white rice instead. Because not everybody has the same personal health issues…

WHAT’S THE DIFFERENCE BETWEEN BROWN RICE AND WHITE RICE?

Brown rice is considered a whole grain because it contains ALL the parts of the rice grain (the hull or the husk - the outermost layer, the bran, the germ, and the endosperm-the innermost layer). Processed brown rice likely has the hull/husk removed, but still contains the bran, germ, and endosperm, which is what gives it its yummy, nutty flavor. With the majority of the parts of the grain intact, all of the original nutrients of the grain are available.

To get white rice, the outer layers of the grain (the germ and the bran) have been removed, leaving only the endosperm. Brown rice, therefore, is often seen as a healthier option than white rice because it is a whole grain with more fiber so the sugar in it is absorbed more slowly into the bloodstream.

However, there are some key differences in the nutrient composition between brown and white rice; these differences are the fuel for the debate. Brown rice is higher in fiber, is a good source of magnesium, and higher in B vitamins, folic acid, and iron than white rice. The majority of the fiber and nutrients in rice are actually found in the germ and in the bran, which is why white rice contains less.

Given what you’ve just read, you may jump to the conclusion that brown rice is healthier than white, but there are a few other things to know before you decide which option is healthiest for you.

WHOLE AND REFINED GRAINS AFFECT DIGESTION

Overall, whole grains like brown rice have more fiber and essential nutrients and are closer to the original form of the grain compared to refined grains. However, although there is more fiber in brown rice, the ease in the digestion of certain grain-based fibers can be difficult to navigate, which can leave the question – “is it really better?” Not if you are someone with any digestive issues or gut issues. Brown rice can actually be harder on the gut, particularly if we are getting a large majority of our fiber from grain-based fibers (cereal, breads, crackers, pasta, etc.) throughout the day. Due to the lower fiber content, white rice, therefore, may be a better option.

IMPACT ON BLOOD SUGAR

The way brown rice and white rice impact blood sugar is largely different. Because the fiber present in brown rice helps the body to absorb the sugar more slowly, brown rice is the better option for diabetics, people with insulin resistance, or people with any other blood sugar concern. Brown rice may also be a better choice for those who are focused on weight loss, as keeping blood sugar balanced can help reduce your appetite and keep you full and energized for longer.

PHYTATES/ANTI-NUTRIENTS

Anti-nutrients are compounds that bind the nutrients in the body and prevent their absorption. Phytic acid is an anti-nutrient found in brown rice. Basically anti-nutrients prevent the absorption of nutrients consumed with that meal. Phytic acid specifically has been shown to decrease absorption with magnesium, calcium, iron, and zinc . So if you are combining your rice with other foods that are high in iron, calcium, or zinc you may not be able to get those nutrients from your food. Of course, the amount of brown rice you are eating is also an important factor here – the occasional bowl of brown rice is unlikely to cause any long term impact!

THERE’S ARSENIC IN RICE?

Although arsenic is found naturally as part of the minerals in the earth’s crust, it is also known as a toxin found in fertilizers which then ends up in the soil and in water absorbed by the rice plants. We know that high levels of arsenic intake over many years can increase the risk of several health problems including different types of cancer, heart disease, and high blood pressure. Brown rice is known to have higher levels of arsenic than white rice.

SO…WHICH RICE IS BETTER?

Deciding which one is best for you depends on your personal health and what makes sense for your lifestyle. It’s also important to look at how both products impact both your blood sugar and your digestion; if you are having trouble balancing blood sugar, then brown rice may be a better option for you than white rice. On the other hand, white rice is a bit easier to digest, so if you are having trouble there, white rice could be the better choice for you. Keep in mind that if neither works for you, there are other options, including wild rice, black rice, and red rice.

Regardless of which type of rice you decide to eat, we recommend making sure you pair it with some great heart-healthy fat and yummy protein to it to help balance out the meal to both increase the nutrients you are getting and help curb the blood sugar surge that can happen after eating either type rice; your overall diet is more impactful on your health than any one single food, so keep adding in that protein and fat! As this is a common trend, moderation is a key player in this debate – too much of either one (or really of anything) we know can likely be harmful than helpful.