From the Guidelines
Brown rice is generally healthier than white rice due to its higher content of fiber, vitamins, minerals, and antioxidants, which can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer 1.
Key Differences Between Brown and White Rice
- Brown rice is a whole grain that retains its bran and germ layers, whereas white rice is a refined grain that has been stripped of these layers, resulting in a loss of nutrients.
- Brown rice has a higher fiber content (about 3.5g per cup) compared to white rice (about 0.6g per cup), which can help with digestion, promote feelings of fullness, and regulate blood sugar levels.
- Brown rice has a lower glycemic index than white rice, causing a slower and more gradual rise in blood sugar, making it a better choice for people managing diabetes or trying to control their weight.
Recommendations for Consumption
- The American Cancer Society recommends choosing whole grains, such as brown rice, in preference to refined grain products, such as white rice, to reduce the risk of cancer and other chronic diseases 1.
- The Cardiovascular Research journal suggests replacing high GI refined cereals, such as white rice, with whole-grain foods, such as brown rice, to reduce the risk of atherosclerosis and cardiovascular disease 1.
- Various global dietary guidelines, including those from the United States, Canada, and the World Health Organization, recommend consuming whole grains, such as brown rice, as part of a healthy diet to reduce the risk of chronic diseases 1.
Incorporating Brown Rice into Your Diet
- Simply substitute brown rice for white rice in meals, taking into account the slightly longer cooking time (about 40-45 minutes versus 15-20 for white rice) and nuttier flavor and chewier texture of brown rice.
- Aim to consume at least 2-3 servings of whole-grain foods, such as brown rice, per day to reap the nutritional benefits and reduce the risk of chronic diseases.
From the Research
Comparison of White Rice and Brown Rice
- Brown rice is considered healthier than white rice due to its higher content of dietary fiber, proteins, unsaturated lipids, micronutrients, and bioactive compounds 2, 3, 4.
- The milling process of white rice removes health-promoting compounds present in rice bran, making brown rice a more nutritious option 2, 3.
- Brown rice has a lower glycemic index than white rice, which can help counter the growing incidence of type II diabetes 2, 4.
- Germinated brown rice has been shown to have even more potential health benefits than regular brown rice, including higher levels of gamma-aminobutyric acid (GABA) and other bioactive compounds 5, 6.
Nutritional Content
- Brown rice is a good source of magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamin, and niacin, while white rice is low in fiber and fat 3.
- The removal of the outer bran layer during rice milling results in a loss of nutrients, dietary fiber, and bioactive components in white rice 4.
- Germinated brown rice contains more bioactive components, such as ferulic acid, γ-oryzanol, and GABA, than white rice 5, 6.
Health Benefits
- Consuming brown rice instead of white rice may help reduce the risk of chronic diseases, such as cancer, diabetes, cardiovascular disease, and Alzheimer's disease 5.
- Germinated brown rice has been reported to exhibit antihyperlipidemia, antihypertension, and other physiological effects that can contribute to overall health and well-being 5, 6.