Many argue that brown rice is healthier because it contains more fiber and nutrients, but the truth is that it only offers a slight advantage over what you would find in white rice.
So, if you're a fan of the softer, fluffier white rice, then go ahead and dig in!
From Study Finds:
Brown rice is a whole grain while white rice is not. Brown rice has the bran and germ intact, while white rice has been refined to have these removed. Given the tough bran outer layer, it typically takes longer to cook and it yields a chewier texture. The nutrients in brown rice are better retained because they are found in the bran and germ, therefore there are significantly less nutrients in white rice.
Across the board, it’s generally accepted than whole grain is preferable compared to white, refined grain. This goes for breads, cereals, etc. Since brown rice is considered a whole grain, it’s often immediately deemed healthier. Given that the bran is intact, there is slightly more fiber, vitamins, and minerals. Research also suggests that brown rice digests slower than white rice, having a positive impact on blood sugar stability.
Brown rice has a slight edge over white rice, but it isn’t significant in the grand scheme of things. Here’s why:
1. Fiber
On average, there is only about one gram of fiber per cup of brown rice, while there isn’t any in white rice. Recommended daily fiber intake is close to 25 grams, meaning brown rice isn’t making a significant difference in your fiber intake.
2. Arsenic
Arsenic, a heavy metal, is often found in much higher amounts in brown rice. In fact, it contains close to 80 percent more arsenic than white rice. While it isn’t a huge concern unless you eat a rice-based diet, it is something to be aware of. We are already exposed to arsenic and other heavy metals through water, and other environmental factors, so it doesn’t hurt to reduce exposure through food where possible.
3. Impaired nutrient absorption
Brown rice contains more magnesium, iron, selenium, and zinc. However, that doesn’t mean you’re getting them all. Brown rice is rich in phytic acid, much more so than white rice. Phytic acid is a carb molecule that has been shown to have antioxidant benefits, but it also binds to minerals like zinc and iron.
So, while brown rice may have more minerals, your body will not fully absorb them anyway due to the phytic acid content. Many other fruits, vegetables, meats, and seafood contain an abundance of minerals.
4. Blood sugar
Brown rice has been shown to digest slower and not induce steep blood sugar spikes. White rice digests quicker and may spike it. However, most of us don’t eat rice alone. Generally, it’s paired with a protein and some vegetables. After all, the classic gym bro meal is chicken, rice, and broccoli. When refined carbs are paired with protein, healthy fats, and fiber, your blood sugar responds much better than if you ate the carbs alone.
