Rice is a staple food for more than half of the world’s population. Rice production reached 485 million metric tons globally in 2018.
White rice is much more prevalent than brown rice due to its longer shelf life and ease of transport. White rice, on the other hand, is less nutritious. What you need to know is as follows.
What is the distinction between white and brown rice?
Rice that is white and rice that is brown are not distinct species. Indeed, the majority of the rice consumed worldwide is of the same species—Oryza sativa. The distinction is that brown rice contains two distinct components that white rice does not.
The bran, which is the rice grain’s outer edible layer.
The germ, which is the grain’s reproductive organ.
Not only do these provide the color for brown rice, but they are also the most nutrient-dense part of the grain. One disadvantage is that brown rice spoils more quickly than white rice due to the fat in the bran and germ. Brown rice has an average shelf life of about six months.
White rice, on the other hand, is what remains after the grain has been polished and the bran and germ removed. This accelerates the cooking process and extends the shelf life of white rice. This also means that white rice is deficient in nutrients when compared to brown rice.
However, this does not mean that white rice is inherently unhealthy, though it is less nutritious, according to Elizabeth Ryan, a Colorado State University researcher who studies the nutrients in rice bran.
“At the end of the day, consuming whole grains will always be critical,” Ryan explained.
Indeed, when bran and germ are removed from rice, the following nutrients are lost:
- Calcium is necessary for tooth and bone health.
- Fat, which is composed of heart-healthy unsaturated fats.
- Phosphorus, which works in conjunction with calcium to help build strong bones and teeth, is another mineral that works in conjunction with calcium to help build strong bones and teeth.
- Vitamins B1 (thiamine) and B3 (niacin), which contribute to the proper functioning of the nervous system,
- Protein is necessary for muscle growth and development.
- Magnesium is a mineral that is necessary for proper neurological function, among other things.
To illustrate, here is the nutritional content of a cup of cooked white rice versus brown rice.
1 cup white rice
- Calories 205
- Carbohydrates 45 grams
- Fat 0.4 grams
- Protein 4.2 grams
- Fiber 0.6 grams
- Calcium 15.8 milligrams
- Magnesium 19 milligrams
- Thiamine 0.3 milligrams
- Niacin   2.3 milligrams
- Phosphorous 68 milligrams
1 cup brown rice
- Calories 216
- Carbohydrates 45 grams
- Fat 1.8 grams
- Protein 5 grams
- Fiber 3.5 grams
- Calcium 19.5 milligrams
- Magnesium 84 milligrams
- Thiamine 0.2 milligrams
- Niacin 3.0 milligrams
- Phosphorous 162 milligrams
The advantages of brown rice over white rice
Ryan is particularly passionate about the disease-fighting and nutritional benefits of rice bran. According to her research, nutrients found in rice bran may help protect against colorectal cancer. Brown rice is high in phytochemicals, which have antioxidant and anti-inflammatory properties.
“Brown rice contains a variety of phytochemicals that white rice does not,” she explains.
Brown rice contains more fiber and protein, both soluble and insoluble, than white rice. According to Ryan, this fiber is a good prebiotic, which means it aids in the feeding of a healthy gut microbiome. Additionally, a healthy gut microbiome is necessary for a variety of functions, including digestion and a robust immune system.
While both white and brown rice contain a high proportion of carbohydrates, white rice has a higher glycemic index than brown rice. This means that a serving of white rice causes a more rapid rise in blood sugar, which, according to Harvard Medical School, “has nearly the same effect as eating pure table sugar.” Brown rice has a lower glycemic index, making it more beneficial for preventing diseases such as diabetes.
In general, Ryan notes that when out for lunch and given the choice of white or brown rice, “if there is an opportunity to substitute brown rice for white rice, you are increasing your whole-grain intake.”