Brown Rice or White Rice – Which One is Better? 

Brown Rice or White Rice – Which One is Better?

Rice is one of the most important elements of an Indian Thali. India is the second-largest producer of rice after China. It has more than 40,000 varieties of rice that differ in color, shape, size, and taste. Apart from being an essential part of Asian cuisine, the grain has special importance all around the world. Several theories suggest that the origin of rice started 3000 years ago when a type of rice, named Oryza Glaberrima, was cultivated in Africa. It is said and believed that farming of the crop began somewhere along the Yangtze River in China. 

Out of the myriad forms of rice available, brown rice and white rice are the most popular ones. In this article, we shall be discussing the differences between the two famous and most eaten forms of rice, and try to contest which of them is healthier. 

What Are the Differences?

Before finding a healthier option, let’s primarily take a look at some differences between brown and white rice.

Brown rice, unlike white rice, is intact in its form and contains bran, germ, and endosperm. This type of rice is called whole-grain rice. It is also available in other colors like brown, black, purple, and red. On the other hand, white rice is brown rice that is milled and polished to remove its bran and germ layers. Brown rice takes longer to get cooked, while white rice gets easily cooked. Furthermore, brown rice has a chewy and nutty texture that might not appeal to everyone. 

Is It Better Than White Rice? 

Consuming brown rice can have numerous advantages: 

1. It is nutrient-rich: Whole grain rice has better nutrients like fibers, antioxidants, vitamins, and minerals than white rice. 

2. Might lower heart disease risk: Studies suggest that eating whole grain products including brown rice can lower the chances of developing heart diseases. 

3. Can help combat blood sugar levels: The high amounts of magnesium and fibers present in brown rice also help fight blood sugar levels. Research also suggests that eating whole grain rice also lowers the risk of developing type 2 diabetes. 

4. Helps in weight control: Additionally, the benefits of eating brown rice are well-known for weight control and reduction of Body Mass Index (BMI). 

Whether brown rice is actually healthier than white rice or not depends upon your requirements as both of them have different nutritional values that are beneficial. For example, for people with inflammatory bowel diseases, it is better to consume foods with fewer fibers that are easy to digest. In that case, white rice is a much more suitable option. Nevertheless, if you’re looking forward to losing some inches down your belly, then brown rice is a much more appropriate meal option. 

Can White Rice Have Negative Impacts on Health? 

White rice does not have any negative impacts on health unless you have any medical conditions that restrict you from eating white rice. However, studies show that the consumption of white rice can increase your blood sugar levels. On the contrary, consuming white rice can aid the prenatal growth of the child. Hence, it is recommendable for pregnant women for the folic acid that it contains.


Although it is evident that brown rice is much healthier than white rice, in some medical conditions white rice might be beneficial. The natural fibers, magnesium, vitamins, and minerals that whole grain rice contains can aid in weight loss, keeping blood sugar levels at bay, etc. Furthermore, it does not contain artificial nutrients as in the case of white rice. 

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Author: Mansi GuptaApart from being a graduate in English Literature, Mansi is a knowledge freak who loves to wade through the pages of almost all types of books. Watching outside the windowpane and brewing stories are some of the hobbies that make her an extremely introverted personality. Writing isn't just a passion for her but a survival force that keeps her dragging through the absurdity and existentialism of life. She started writing in her school days. She writes articles concerning health, lifestyle, fashion, sexual awareness, and feminism. Currently, when physical and mental health deteriorates incessantly, she wishes to create awareness through her articles about its indispensability.