Brown Rice vs White Rice

Brown rice vs white rice is a topic being thrown around lately. Many people are saying white rice makes you fat or brown rice is better for you but is that really true?

First off - What even is the difference between brown rice and white rice? Well, brown rice is a whole grain. This means it has all it's parts intact - the bran, the germ and the endosperm. Having every part of the grain means it is high in nutrients, vitamins and fiber. A downside to eating brown rice is it is much harder to digest compared to white rice. It also has a very nutty flavour which is not to many people's liking.

On the other hand, white rice is made from stripping the germ and bran off the endosperm which means it is easy to digest but contains little fibre. With the bran and germ removed, little nutrients are left in the grain. If you don't mind the taste, brown rice is the healthier option here.

Next: Weight loss. Brown rice is believed to be the healthier option for those wanting to lose weight. As explained in the above paragraph, brown rice has many more nutrients, minerals, healthy fats and proteins than white rice. Also, the massive amounts of fiber help facilitate proper bowel movements and keep you feeling full. Brown rice is also known for improving the healthy gut bacteria in your microbiome. The main downfall in this grain is firstly, the unappealing taste, and secondly, phytic acid being found in the bran layer. This can interfere with the absorbtion of minerals.

On the other side, refined grains like white rice have been forever frowned upon due to their high carbohydrate, low fiber content. This is okay when eaten in moderation but if empty carbs are consumed in massive amounts without additional fibre and nutrients, they may lead to unnecessary weight gain. For this category, the healthier option depends on you taste.

Now, nutrition density. One cup of brown rice is believed to contain twice the amount of phosphorus and manganese (88 percent) compared to white rice. It also has two and half times the iron and three, four, and ten times the amount of vitamin B3, vitamin B1, and vitamin B6. Just a portion of brown rice fulfills almost 80 percent of the recommended daily requirement of manganese. This mineral is essential in the formation of good cholesterol, energy and sex hormone production. Brown rice also contains 27.3 percent (19.11 mcg) of selenium, 20.9 percent (83.85 mg) of magnesium, 83.85 mg of potassium and 18.7 tryptophan. That’s an impressive quantity. But, never forget that this grain also comes with phytic acid. This anti-nutrient is known for its effect on mineral absorption like slowing it down, or even killing the absorption of essential minerals like iron, manganese, potassium, and magnesium.

White rice is pretty unlucky in this category. The milling and processing of grain to form white rice takes off around 6o percent of iron, 80 percent of vitamin B1, 90 percent of vitamin B6, 67 percent of vitamin B3, as well as almost half the manganese, phosphorus and dietary fiber that is naturally present in the grain. A cup of long grained white rice contains about 0.5 mg of manganese, 9.7 mcg of selenium, 8.7 mg of magnesium, 17.4 mg of potassium, and 206 calories. The good thing here is that white rice is free of phytic acid, which saves all its mineral content.

Arsenic is another topic to talk about. With all the grain layers intact, brown rice contains a significant amount of arsenic, several times more than its white relative. That’s why brown rice should not be eaten often or in an unlimited quantity. In fact, many of the brown rice brands have been reported to contain at least 50% more than the safe amount of arsenic, per cup, with several others exceeding the limit by 200%.

So it’s a given that, even with its whole grain promises, intake of more than one serving of top quality brown rice will expose you to the toxic arsenic. Portion-controlling is the key here. This also shows that brown rice is not fit to be made a dietary staple. Also, long-term consumption of arsenic is known to increase the risk of chronic diseases such as cancer, Type II diabetes, and cardiovascular diseases. This is not worth it for only a few more nutrients.

The ‘unhealthy’ white rice, especially the jasmine and basmati variety, is believed to contain the lowest levels of the toxic arsenic. Rinsing the rice is even better. Doing this will not only get rid of impurities but also helps in further reduction of the arsenic levels.

Lastly, brown rice lacks a lot of folate. While brown rice is rich in essential b vitamins, it contains comparibly less folate. Folate is an essential vitamin for women, particularly those who are pregnant or breast feeding. On the contrast, white rice is an excellent source of folate. One cup of white rice contains about 95 milligrams of folate. This 'unhealthy' counterpart is not unhealthy after all!

So what are your thoughts? I will still opt for a variety of rice or even combinations of different rices with grains like quinoa or millet, but the truth is out. Brown rice is not as healthy as it seems with an overwhelming amount of arsenic and phytic acid. White rice lacks vitamins and minerals. Both are still beneficial in moderation. Keep that in mind.

Next post will be a review on a fairly new movie about the disturbing links with diet and disease. Keep reading!