Brown rice is a whole grain. That’s a difference of 24 calories per cup full of cooked rice, which is about one portion of rice. Brown Rice Vs White Rice Irrespective of its variety, rice as a cereal is mostly all carbs with zero fats and very little protein . Rice 101: Nutrition Facts and Health Effects. While brown rice contains all three parts of the seed, white rice is milled to remove the bran and germ, leaving only the endosperm. Significant amounts have been identified in rice and rice-based products (5, 6, 7, 8, 9). White rice, which is the more refined version of brown rice is often seen by health experts as less than ideal because of its ability to push blood sugar up significantly after you eat it. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. NUTRIENTS: Because brown rice contains the nutrient-dense bran and germ, brown rice does contain more vitamins and minerals than white rice. Enriched white rice is a good source of folate. Both white and brown rice are high in carbohydrates. Research is ongoing. Both white and brown rice can have a high glycemic index (GI) score. But even in the U.S., where we eat much less, the regular consumption of white rice was associated with higher risk of type 2 diabetes, though brown rice was associated with lower risk, and that was after controlling for other lifestyle and dietary … For most other times of the day, brown rice is the better option because it has a higher nutrient profile and keeps blood sugar stable. Brown rice is not enriched with artificial components. Here’s a look at each. The brown rice is more nutritious because it contains magnesium, fiber, and other nutrients. White rice is mostly a source of “empty” calories and carbs with very few essential nutrients. Last medically reviewed on July 10, 2017. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option. SEE ALSO: 4 Ancient Grains for Enhanced Gains. Learn more about wild rice, including its nutrients, benefits and uses. White rice, on the other hand, may actually increase the risk of type 2 diabetes. The brown rice vs. white rice nutrition debate has been around for decades. Brown rice has a GI of 50 and white rice has a GI of 89, meaning that white increases blood sugar levels much faster than brown (27). Brown rice may also be higher in a toxic chemical called arsenic. Copy infographic link Copy. White rice has lower levels of phytic acid due to processing. Nutrition Comparison of Cooked White Rice vs Cooked Brown Rice. Yes, brown rice is good for you, but can you ever eat white rice? © 2005-2020 Healthline Media a Red Ventures Company. Nutrition in Brown vs. White Rice Brown rice has twice the amount of manganese and phosphorus, 2.5 times the iron, 3 times the vitamin B3, 4 times the vitamin B1 and 10 times the vitamin B6 than white rice. It’s based on how slowly or quickly a given food can increase your blood sugar levels. It can help you: Generally, men under the age of 50 need 38 g of fiber per day, and men who are 51 years or older need 30 g. Women under the age of 50 typically need 25 g per day, and women who are 51 years or older need 21 g. Your daily recommended amount of fiber is based on several factors, including age and caloric intake, so talk with your doctor if you’re unsure of how much you need. Anti-nutrients such as phytates, that hinder the absorption of certain nutrients, are higher in whole-grains. Arsenic is a toxic substance found in some foods, especially rice and rice-based products. Brown rice has a GI of 50. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is. Brown rice is more nutritious than white rice. In fact, the U.S. Food and Drug Administration issued a statement discouraging pregnant women and parents from using rice or rice cereals as the primary grain staple due to arsenic contamination. An average 1 cup serving can contain 195 to 222 micrograms (mcg) of folate, or about half of your daily recommended amount. Brown rice is generally more nutritious than white rice. To counteract this, white rice is artificially fortified with nutrients. Women who are pregnant should consume 600 mcg, and women who are breastfeeding should get 500 mcg. Brown rice is generally higher in fiber than white rice. Cauliflower is a cruciferous vegetable that is a significant source of nutrients. The exact nutritional breakdown varies by manufacturer. Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. When it comes to truly fueling your body, quinoa is a better choice. This is a detailed article about quinoa and its health effects. Because of this, many companies will fortify white rice to add back some nutrition. Studies examining how rice affects weight are conflicting. Wild rice is a whole grain that is believed to have many health benefits. Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI) and circumference of the waist and hips (41). The different types of rice are usually divided by the grain length into short, medium, and long grain categories. This is a major concern for people who eat a lot of rice. This is a detailed review of Brown Rice Syrup (also called Rice Malt Syrup), looking at its health effects and nutritional properties. Brown rice contains more protein, fiber, and carbohydrates than white rice. Nutrition comparison for white rice vs brown sugar. Brown rice is generally more nutritious than white rice. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm. Search the database of over 200,000 foods. Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice. This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white. Is Rice Fattening or Weight Loss Friendly? When it comes to healthy grains, quinoa and rice both provide benefits. Here are a few key differences between white and brown rice. 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber (1, 2). Carbs from whole, fiber-rich foods are generally healthy, while added sugars and refined carbs are extremely…. But depending on how the grain is processed, the variety of the grain and the serving size you eat, the nutritional differences between the two may surprise you.