Rice is a staple food for many people in East Asia, Rice comes in many colors, shapes, and sizes, The two most common types are brown rice and white rice, with brown rice being the healthier choice, In this article, we'll look at the pros and cons of both types and why brown rice is the better option?
Difference between white rice and brown rice:
White rice is made up entirely of carbs, with a small amount of protein and fat, but brown rice is the whole grainIt has all parts of the grain like fibrous bran and the nutrient-rich germ. But on the other hand, the bran and germs are removed and some essential vitamins are added to white rice.
Brown rice is rich in fiber, vitamins, and minerals:
Brown rice has a big advantage because it contains a high amount of fiber and antioxidants, and other minerals, unlike white rice which has lots of calories and mostly carbs. 100 grams of cooked brown rice has 1.8 grams of fiber, while 100 grams of white rice provides0.4 grams.
| nutrients | Brown rice | White rice |
| Thiamine |
6% |
1% |
| Niacin |
8% |
2% |
| Vitamin B6 |
7% |
5% |
| Manganese |
45% |
25% |
| Magnesium |
11% |
3% |
| Phosphorus |
8% |
4% |
| Iron |
2% |
1% |
| Zinc |
4% |
3% |
Downsides of brown rice:
Brown rice has a lot of anti-nutrients. These are elements that reduce the body's absorption of food. Among them is arsenic. Let's check the anti-nutrients in these points:
First element: Phytic acid
Phytic acid gives the body some vitamins but it also lowers the body's ability to absorb many vitamins and other minerals like iron and zinc from other foods. Over time, this leads to deficiencies in many vitamins. So your diet needs to include a lot of varied foods.
Second element: Arsenic
Arsenic is a toxic chemical found naturally as a metal. It goes over safe levels in some places due to pollution. It causes many diseases like heart disease, diabetes, and some digestive cancers. The arsenic in brown rice is much higher than in white rice. So you shouldn't eat a lot of brown rice in your diet. You should eat it in moderation.
The effect of the two types on blood sugar levels:
Brown rice is rich in magnesium, and contains a lot of fiber as we mentioned before, and they help control blood sugar levels, and also reduce the risk of getting type 2 diabetes. Many studies showed that women who regularly eat brown rice have less chance of diabetes than others, unlike white rice which is always linked to high blood sugar and diabetes.
Other effects of the two types:
Each type has different effects on your health, and you should eat both in suitable amounts. The amounts vary depending on the goal you want to reach. Let's look at some other effects of each type:
The first effect: on heart diseases
The brown rice husk contains plant compounds that help prevent heart diseases. These husks also lower blood fat levels and reduce artery inflammation. As we always say, whole grains lower bad cholesterol in the blood.
Second effect: Antioxidants
Brown rice bran has a lot of antioxidants, which protect against many chronic diseases, like cancer and type 2 diabetes. so brown rice is better because it has more antioxidants.
Third effect: Weight control
Eating brown rice instead of white rice helps reduce weight and shrink waist size because it has a lot of fiber, and many studies show women who eat whole grains lose weight in a healthier and faster way.
Of course brown rice is better. but you should check its nutritional values and not eat it too much. If you want to switch to a healthy lifestyle, you can ask on Fitness Garage's page on Facebook.
