Brown Rice vs. White Rice: Which Is Healthier?

 Brown Rice vs. White Rice: 

Which Is Healthier?

Key Takeaways

Many cultures around the world enjoy rice as a staple in their diet.

Brown rice is more nutritious than white rice, since it’s a whole grain with a higher fiber content and the ability to lower the risk of type 2 diabetes.

Brown rice does contain arsenic, though experts say not to be concerned unless you’re consuming brown rice on a near-daily basis.

Rice is one of the most-consumed foods in the world and is central to diets of more than half of the world’s population. It’s easy to see why: It’s generally inexpensive, widely available, and filled with calories. But not all rice is created equal when it comes to nutrition. Is brown rice a better option?

What Is the Difference Between Brown Rice and White Rice?

Brown rice and white rice are two staple grains you’ll find in a variety of dishes, but they have some key differences of note.

Brown Rice 

Brown rice is a whole grain, meaning it’s the full version of the grain of rice, which includes the bran, germ, and endosperm.

Nutrition-wise, brown rice has an edge over white rice. “The milling process that strips white rice of its outer layer removes certain nutrients,” says Michelle Routhenstein, RD, a preventive cardiology dietitian at Entirely Nourished in New York City. That includes magnesium, potassium, and manganese. “These nutrients support overall health and heart health by regulating blood pressure (potassium), promoting energy balance and heart rhythm regularity (magnesium), and contributing to antioxidant defenses (manganese),” she says.

Brown rice also contains more niacin, phosphorus, vitamins B1 and B6, and fiber. Fiber is important as it can help with weight and cholesterol management. One systematic review and meta-analysis found that every 50 gram (g) (about ¼ cup) serving of brown rice led to a 13 percent lower risk of type 2 diabetes, leading researchers to conclude that white rice was associated with increased risk of diabetes while brown rice had the opposite effect.

One downside of brown rice is it’s been shown to contain arsenic, which is a carcinogenic and mutagenic, and it’s typically in brown rice at a rate of about 1.5 times of what’s usually found in white rice. It’s not necessary to stress about this, though. “Large, longitudinal studies are lacking, and there is no evidence that regular intake of brown rice results in any health problems or arsenic toxicity,” says David Kahana, MD, a board-certified doctor in medical nutrition and a formulator for 1MD Nutrition in Los Angeles. If you’re concerned, you can reduce your risk of arsenic exposure by rinsing your rice before cooking (to remove about half of the arsenic) and don’t consume brown rice more than four times a week.

White Rice

White rice has been processed to remove the germ and bran, so that only the starchy endosperm remains. Many nutrients are removed during that process, though a small amount of B vitamins and iron are added back into white rice that’s labeled as “enriched.”

“White rice is largely devoid of micronutrients and is just empty calories,” Dr. Kahana says. It’s also considered a high glycemic food, which means it can make blood sugar spike. That means you’ll get a jolt of energy but then crash quickly. These cycles of surges and dips can increase the risk for developing insulin resistance.

Nutrition Facts: Brown Rice vs. White Rice

Here’s a closer look at the calories, macronutrients (fat, carbs, protein) and fiber in brown and white rice. Compared with white rice, it’s higher in fiber and has a slight edge on protein.

The Final Word on Which Is Healthier

Brown rice wins this one.  

That said, it has a nuttier flavor and chewier texture than white rice, so the taste may not be for everyone. In that case, don’t beat yourself up for eating white rice. “If someone prefers white rice or it's a cultural component to their diet, it can still be included as long as they ensure you obtain those other essential nutrients from other sources,” Routhenstein says. “Given its high glycemic index, I recommend pairing white rice with protein and fiber-rich foods in the same meal to support better blood sugar management.” 

White rice could also be the better option for those on a low-fiber diet or with stomach sensitivities.

Keep in mind that brown rice is still a carbohydrate, and going overboard could send your blood sugar levels skyrocketing, which can be problematic for people with type 2 diabetes. “It needs to be portioned and balanced with protein and fiber for optimal blood sugar metabolism,” Routhenstein says. She suggests making sure it’s part of a balanced meal. 

Tips on Adding Brown Rice to Your Healthy Diet

Based on the popularity of rice, chances are it’s already a go-to side or base for dishes in your diet. If that’s the case, simply swap brown rice into any meal in which you’d eat white rice. Routhenstein suggests you:

• Add it to salads, to incorporate whole grains and a different texture to your bowl

• Whip it into stir-fries with lean protein and colorful veggies for a balanced meal

• Stir it into soups and stews, such as a soup recipe with lemon and turkey (which rivals chicken noodle soup!)

• Stuff it into vegetables or fruits, like peppers or zucchini boats