Brown Rice vs White Rice

Which do you prefer?


Brown rice is a whole grain, it has—the bran, germ, and the endosperm—only the outer hull of the rice kernel is removed.  It is rich in nutrients, vitamins, and fiber.

The outer layer of the rice grain is full of antioxidants, fiber, and B vitamins. The middle layer has stores of essential proteins, some of the B vitamins, minerals, as well as healthy fats. The core is rich in carbohydrates, some proteins, and some vitamins and minerals.


A cup of brown rice is believed to contain twice the amount of phosphorus and manganese the same as white rice. It also has two and a half times more amounts of iron and three, four, and ten times the vitamin B3, vitamin B1, and vitamin B6, respectively.

Even though the difference is little, brown rice has more calories compared to white rice. One bowl of cooked long-grain brown rice contains about 216 calories to 206 of the white variety.


Brown rice is very low in the glycemic index (GI) making it a better choice for people with diabetes.

A study on obese Asians proved that those who had more brown rice than white had a reduction in their blood glucose levels. It also helped in gaining reduced resistance to insulin.

On the GI scale of 0 to 100 with 100 being more susceptible to a glucose spike, and 0 is the least harmful, brown rice falls comfortably at 50.


Brown rice is known to be a healthier option for those looking to shed some pounds. This whole grain is rich in essential vitamins, minerals, healthy fats, as well as proteins, which makes it heart-friendly. It also has a good fiber content that helps facilitate proper bowel movement, aiding in weight loss.

Being a whole grain variety, brown rice is apt for those who have uncontrolled hunger pangs. It enables you to feel full for a longer time, thus helpful in controlling your calorie intake. Brown rice is also known to improve healthy gut bacteria in your microbiome.

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