It’s dinner time and you realise you need a quick side dish for your main course. But when you open the kitchen cupboard, you see you have a bag of white rice and a bag of brown rice already open. Which do you choose? Over the years, white rice has gotten a bad reputation, but we spoke to dietitians to break down what the difference is between brown rice and white rice so you can confidently make the best choice for you.
The difference between brown rice and white rice
The main difference between the two is that brown rice is a whole grain, explains dietitian Catherine Perez. “Whole grains maintain both their bran and germ, while processed grains usually have this coating removed.”
Additionally, white rice tends to be a more convenient option for many people, taking less time to cook compared to brown rice, explains chef and dietitian Tessa Nguyen. They can be used interchangeably in recipes, but white rice tends to be softer and fluffier while brown rice is heartier and slightly chewy, she adds.
White rice, like many other white grains, loses the majority of the nutrients when the coating is stripped. These “white” foods (like white bread, rice, or flour) are processed, and many people associate them with “bad” foods that can elevate blood sugars or contribute to diabetes and weight gain, Perez says. Brown rice is often seen as a “healthier” alternative because it isn’t processed. But it isn’t that simple.
White rice has gotten a bad reputation over the years because dietetics training and a lot of diet-related conversations have taught carbohydrates without fibre are considered “bad” foods, explains Nguyen. But the truth is, white rice is a staple for many communities of colour and has received a lot of judgment from “a foundation in racism and whiteness because brown rice is seen as the elite choice for nutrition and is found readily in stores in affluent areas,” she says.
Benefits of brown rice
Because brown rice is a complex carbohydrate, it tends to provide more fibre, vitamins, and minerals (like iron) and can provide more energy, compared to white rice, Perez says. It can also improve satiety or fullness after a meal. Additionally, the whole bran and germ can provide antioxidants, she adds.
Research suggests whole grains, like brown rice, can help lower blood sugar levels and decrease the risk of developing type-2 diabetes. In comparison, some research has indicated that white rice can potentially increase your risk for developing diabetes, likely because it can increase blood sugar faster than brown rice can. Additional research has linked brown rice with a reduced risk of heart disease and lower body weight.
Benefits of white rice
Like any carbohydrate, white rice still provides energy and, if enriched, vitamins and minerals, Perez says. Some brands will add nutrients back into the grain that was originally stripped during processing. “Because of this long-standing practice, the difference in nutrition between white rice and brown rice tends to be pretty negligible,” she says. And though fibre isn’t added back into the grain, per serving, brown rice only provides a couple more grams of fibre.
Plus, the benefits of white rice go beyond what’s on the nutrition label. “One of the most important benefits of white rice is that it is integrated into many cultural cuisines,” Perez adds. “White rice is surrounded by tradition, family, and connection. It goes beyond just physical nourishment. Being able to keep parts of your culture alive absolutely feeds you mentally and helps fulfil you too”
Dietitian Laura Iu, previously told Prevention., “White rice is a staple in Asian cultures, but it’s sadly become a food demonised by diet culture.” She added that though white rice is lower in fibre and digested more quickly than brown rice, it can “absolutely be part of a healthy diet.”
In fact, Iu noted that the lower fibre content found in white rice may actually be easier for people with some digestive conditions (like irritable bowel syndrome) to digest.
Is white or brown rice healthier?
The bottom line is that both white and brown rice have their benefits, Perez says. When it comes down to it, she suggests choosing whichever you love to eat and making sure all elements of your plate meet your nutrition goals.
White rice is rarely consumed on its own, and you have an opportunity to pack in a ton of nutrients with the other ingredients, so the type of rice doesn’t make that much of a difference, Perez says. For example, a plate with white rice and fried chicken every day may leave you deficient in some essential nutrients and potentially overload you with sodium and saturated fat compared to filling your plate with fruits and veggies.
“If eating white rice helps you enjoy these other healthier foods on your plate more, then eat the white rice,” she says. “If you love the nutty flavour of brown rice, then definitely incorporate it into your meals.”
Perez suggests including lean protein choices and a lot of produce to your white or brown rice when possible for a balanced meal. This has been shown to be a completely healthy option for many people. For example, many cultures consume white rice with beans and add other nourishing foods to their plate. These individuals don’t typically see high levels of chronic disease and can still live very long, healthy lives, she says.
And if you are managing your blood sugar, Iu previously suggests pairing white rice with protein and fat to help slow down digestion and lessen blood sugar spikes. You can also refrigerate the rice to transform the starches into resistant starches, which act similar to soluble fibre and will bypass being absorbed into the intestine, Perez says. These will feed your gut microbiome and lead to more steady and controlled blood sugar levels–even when rice is reheated.
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