Rice is a popular staple in most parts of India and there are as many as 6000 varieties of rice grown here. In this article, we will stay focused on two varieties – brown rice and white rice.
White rice is what emerges when brown rice is milled in order to remove some of its parts. A grain of rice (seed of a plant called Oryza sativa) is made up of three components – the outer, hard shell called bran which comes in different colors (one of them being brown), a small germ at one end, and a white, starchy core called as endosperm. The germ and the bran are removed by a process of milling in rice mills, leaving behind the white endosperm. Both the bran and germ are rich in many oils and nutrients and this is what is lost during the process of milling. So the white endosperm is fortified with nutrients, then polished to make it more aesthetic, giving us market-ready, white rice in the process.
Indians have been eating both brown and white rice through the centuries although in recent decades, white rice is more preferred. In recent years, awareness around health and dietary choices are increasing worldwide, making people turn to brown rice. This has sparked a new debate – which is better for consumption, brown or white rice? Before we answer the question, let us compare the two.
| Parameters | Brown rice (one cup) | White rice (one cup) |
| Calories | 232 cal | 223 cal |
| Macronutrients | ||
| Proteins | 4.88 g | 4.10 g |
| Carbohydrates | 49.7 g | 49.6 g |
| Fat | 1.17 g | 0.205 g |
| Dietary Fiber | 3.32 g | 0.74 g |
| Vitamins | ||
| Vitamin B1 (Thiamin) | 0.176 g | 0.223 g |
| Vitamin B2 (Riboflavin) | 0.039 mg | 0.021 mg |
| Vitamin B3 (Niacin) | 2.730 mg | 2.050 mg |
| Vitamin B6 (Pyridoxin) | 0.294 mg | 0.103 mg |
| Vitamin B9 (Folacin/Folate/Folic acid) | 10 µg | 4.1 µg |
| Vitamin E (Toc0pherol) | 1.4 mg | 0.462 mg |
| Minerals | ||
| Magnesium | 72.2 mg | 22.6 mg |
| Phosphorus | 142 mg | 57.4 mg |
| Potassium | 137 mg | 57.4 mg |
| Selenium | 26 mg | 19 mg |
| Zinc | 1.05 mg | 0.841 mg |
| Calcium | 2 mg | 5 mg |
| Iron | 0.37 mg | 0.63 mg |
| Sodium | 3 mg | 1 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 2 mg | 0.7 mg |
| Other Parameters | ||
| Taste | Nutty | Bland |
| Texture | Chewy | Smooth, not chewy |
| Shelf-life | 6 months without refrigeration | Shelf life without refrigeration is Indefinite, as long as storage area is cool, dry and clean |
| Cooking time | 40 minutes, 3-4 whistles in a pressure cooker | 20 minutes, 1-2 whistles in pressure cooker |
| Soaking time | Preferable to soak for 1-2 hours before cooking | No soaking required |
Nutritionally speaking, brown rice over white rice has more vitamins and minerals. It has 2 times the amount of manganese and phosphorus, 2.5 times iron, 3 times vitamin B3, 4 times vitamin B1 and 10 times vitamin B6. When it comes to macronutrients, brown rice has 43% more protein, 105% more fiber, and 425% more omega-3 fatty acids than white rice.
Further brown rice is a whole grain like millets and some pulses (whose outer-skin has not been removed). So it has overall more nutrition than white rice. Whole-grain foods offer several benefits such as reducing cholesterol and lowering the risk of stroke, heart disease, obesity, constipation, hypertension and type 2 diabetes. For postmenopausal women, brown rice is a boon as its believed to improve their cardiovascular health. The higher fiber and selenium in brown rice over white rice helps reduce the risk of colon cancer.
All the above data mean, brown rice is the better choice. But does that apply to everybody and is nutrition the only consideration? To answer this, let’s look at other factors.
Anti-nutrients: The rice grain is a seed and nature has devised protection for it against the forces of nature and animals that may munch on it, which destroys its primary purpose of propagation. This is done by bestowing the bran certain chemicals such as phytic acid that act as deterrents or irritants to animals. In the human gut, these chemicals bind to minerals like calcium, iron and zinc, as a result, they are not absorbed by the body and are eliminated through stools. Such chemicals are called ‘anti-nutrients’. So when people consume brown rice, which has the bran that is rich in anti-nutrients, they miss out on minerals vital to the body. White rice does not pose this risk as the bran has been removed from it.
Arsenic and Rice: Arsenic is a toxic mineral that is found in the soil, water, the air we breathe and man-made products such as insecticides, herbicides and pesticides. Its highly toxic to humans. It accumulates in the human body and cannot be excreted. Over time, large quantities of arsenic can cause lung or bladder cancer. The way rice is cultivated, it soaks up arsenic, and this is true of both brown and white rice. That is why, pregnant women are advised against consuming too much of either rice. However, it’s found that much of the arsenic accumulates in the bran, so brown rice is riskier than white rice in this regard. White basmati rice is even less risky than other varieties of white rice.
Digestion and Rice: While the high fiber content in brown rice is good for digestion and prevents constipation, it’s not advised for elders or anybody with a weak digestive system. It’s also not recommended for people with the following conditions: diverticulitis, diarrhea, inflammatory bowel disease, colorectal cancer and people who have had surgery involving the gastrointestinal tract.
Cholesterol: The oils found in white rice is known to lower bad cholesterol or LDL. So if you have high cholesterol content in your body, your doctor or nutritionist may recommend a diet high in brown rice.
Diabetes and Rice: Glycemic Index (GI) of a food is a measure of how quickly or how slowly that food causes blood-sugar levels to rise. Consuming foods with low GI is preferred for anybody and especially for diabetics. Brown rice has a GI of 50 while white rice has a GI of 72. In general, all refined grains have a higher GI. Does this mean, white rice is unsafe for diabetics and they should only consume brown rice? Not necessarily. More than the type of rice, what you consume with it makes all the difference. That is why, it’s important to have a diet rich in protein, healthy fats, fresh fruits and vegetables along with either type of rice, and whether one is diabetic or not.
Kidney disease: Kidneys are responsible for regulating the levels of certain minerals like phosphorus and potassium in the body. Therefore, people with kidney disease are at risk of accumulating high levels of these minerals which can be dangerous. For example, high potassium levels are linked to heart attack. Brown rice is richer in these nutrients than white rice, so it’s not advised for people with kidney disease.
Weight-gain: Starch or carbohydrates give energy to the body but excess consumption of the same can lead to weight-gain. Studies have shown that consuming too much of white rice can cause weight-gain, while weight-gain from brown rice is not significant irrespective of how much is consumed. That is why, people with weight issues or those trying to maintain a healthy weight must consume more of brown than white rice.
Body-building: Since the proteins from white rice is absorbed more easily than that found in brown rice, people aiming to build a good body should consume more of white than brown rice.
So coming back to the question as to which is better – brown or white rice, the simple answer is – it depends! It depends on your age, gender, overall health, weight, and health or fitness goals. Routine health checkups will show your blood-sugar levels and the presence of any health condition. Based on these reports, you can consult a dietician or nutritionist who will advise you on how much, when and which type of rice must be consumed. This way, you can derive all the benefits from this wonderful grain, without incurring any of its risks.
Reviewed by Dr Suresh S Venkita, Group Medical Director, Kauvery Hospitals
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.
Chennai – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801
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