Rice is a versatile grain consumed by people around the world.<\/p>\n\n\n\n
It serves as a staple food for many people, especially those living in Asia.<\/p>\n\n\n\n
Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice.<\/p>\n\n\n\n
White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option.<\/p>\n\n\n\n
Many people prefer brown rice for this reason.<\/p>\n\n\n\n
This article looks at the benefits and drawbacks of both varieties.<\/p>\n\n\n\n
All rice\u00a0<\/strong>consists almost entirely of carbs, with small amounts of protein and practically no fat.<\/p>\n\n\n\n Brown rice is a whole grain. That means it contains all parts of the grain \u2014 including the fibrous bran, the nutritious germ and the carb-rich endosperm.<\/p>\n\n\n\n White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain.<\/p>\n\n\n\n This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.<\/p>\n\n\n\n BOTTOM LINE:<\/strong><\/p> Brown rice is a whole grain that contains the bran and germ. These provide fiber and several vitamins and minerals. White rice is a refined grain that has had these nutritious parts removed.<\/p><\/blockquote>\n\n\n\n Brown rice has a big advantage over white rice when it comes to nutrient content.<\/p>\n\n\n\n Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.<\/p>\n\n\n\n White rice is mostly a source of \u201cempty\u201d calories and carbs with very few essential nutrients.<\/p>\n\n\n\n 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber.<\/p>\n\n\n\n The list below shows a comparison of other vitamins and minerals:<\/p>\n\n\n\n BOTTOM LINE:<\/strong><\/p> Brown rice is much higher in nutrients than white rice. This includes fiber, antioxidants, vitamins and minerals.<\/p><\/blockquote>\n\n\n\n Antinutrients\u00a0<\/strong>are plant compounds that may reduce your body\u2019s ability to absorb certain nutrients. Brown rice contains an antinutrient known as phytic acid, or phytate.<\/p>\n\n\n\n It may also contain higher amounts of arsenic, a toxic chemical.<\/p>\n\n\n\n While\u00a0phytic acid<\/strong>\u00a0may offer some health benefits, it also reduces your body\u2019s ability to absorb iron and zinc from the diet.<\/p>\n\n\n\n Over the long term, eating phytic acid with most meals may contribute to mineral deficiencies. However, this is very unlikely for people who eat a varied diet.<\/p>\n\n\n\n Brown rice may also be higher in a toxic chemical called arsenic.<\/p>\n\n\n\n Arsenic is a heavy metal that is naturally present in the environment, but it has been increasing in some areas due to pollution. Significant amounts have been identified in rice and rice-based products.<\/p>\n\n\n\n Arsenic is toxic. Long-term consumption may increase your risk of chronic diseases including cancer, heart disease and type 2 diabetes .<\/p>\n\n\n\n Brown rice tends to be higher in arsenic than white rice.<\/p>\n\n\n\n However, this should not be a problem if you eat rice in moderation as part of a varied diet. A few servings per week should be fine.<\/p>\n\n\n\n If rice is a big part of your diet, then you should take some steps to minimize the arsenic content.<\/p>\n\n\n\n BOTTOM LINE:<\/strong><\/p> Brown rice contains the antinutrient phytic acid, and is also higher in arsenic than white rice. This can be a concern for those who eat a lot of rice. However, moderate consumption should be fine.<\/p><\/blockquote>\n\n\n\n Brown rice is\u00a0high in magnesium<\/strong>\u00a0and fiber, both of which help control blood sugar levels .<\/p>\n\n\n\n Research suggests that regularly eating whole grains, like brown rice, helps\u00a0lower blood sugar levels\u00a0and decreases the risk of type 2 diabetes .<\/p>\n\n\n\n In one study, women who frequently ate whole grains had a 31% lower risk of type 2 diabetes than those who ate the fewest whole grains .<\/p>\n\n\n\n Simply replacing white rice with brown has been shown to lower blood sugar levels and decrease the risk of type 2 diabetes .<\/p>\n\n\n\n On the other hand, high consumption of white rice has been linked to an increased risk of diabetes .<\/p>\n\n\n\n This may be due to its high glycemic index (GI), which measures how quickly a food increases blood sugar.<\/p>\n\n\n\n Brown rice has a GI of 50 and white rice has a GI of 89, meaning that white increases blood sugar levels much faster than brown .<\/p>\n\n\n\n Eating high-GI foods has been associated with several health conditions, including type 2 diabetes .<\/p>\n\n\n\n BOTTOM LINE:<\/strong><\/p> Eating brown rice may help lower blood sugar levels and reduce the risk of type 2 diabetes. White rice, on the other hand, may actually increase the risk of type 2 diabetes.<\/p><\/blockquote>\n\n\n\n White and brown rice may affect other aspects of health differently as well.<\/p>\n\n\n\n This includes heart disease risk, antioxidant levels and weight control.<\/p>\n\n\n\n Brown rice contains lignans, plant compounds that can help protect against heart disease.<\/p>\n\n\n\n Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries .<\/p>\n\n\n\n Studies suggest that eating brown rice helps reduce several risk factors for heart disease .<\/p>\n\n\n\n An analysis of 45 studies found that people who ate the most whole grains, including brown rice, had a 16\u201321% lower risk of heart disease compared to people who ate the fewest whole grains.<\/p>\n\n\n\n An analysis of 285,000 men and women found that eating an average of 2.5 servings of whole-grain foods each day may lower heart disease risk by almost 25%.<\/p>\n\n\n\n Whole grains like brown rice may also lower total and LDL (\u201cbad\u201d) cholesterol. Brown rice has even been linked to an increase in HDL (\u201cgood\u201d) cholesterol .<\/p>\n\n\n\n The bran of brown rice contains many powerful\u00a0antioxidants.<\/strong><\/p>\n\n\n\n Studies show that due to their antioxidant levels, whole grains like brown rice can help prevent chronic diseases like heart disease, cancer and type 2 diabetes.<\/p>\n\n\n\n Studies also show that brown rice can help increase blood antioxidant levels in obese women .<\/p>\n\n\n\n In addition, a recent animal study suggests that eating white rice may decrease blood antioxidant levels in type 2 diabetics.<\/p>\n\n\n\n Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI) and circumference of the waist and hips.<\/p>\n\n\n\n One study collected data on 29,683 adults and 15,280 children. The researchers found that the more whole grains people ate, the lower their body weight was .<\/p>\n\n\n\n In another study, researchers followed more than 74,000 women for 12 years and found that women who consumed more whole grains consistently weighed less than women who consumed fewer whole grains.<\/p>\n\n\n\n Additionally, a randomized controlled trial in 40 overweight and obese women found that brown rice reduced body weight and waist size compared to white rice .<\/p>\n\n\n\n BOTTOM LINE:<\/strong><\/p> Eating brown rice and other whole grains may help increase blood antioxidant levels and reduce the risk of heart disease and obesity.<\/p><\/blockquote>\n\n\n\n Brown rice is the best choice in terms of nutritional quality and health benefits.<\/p>\n\n\n\n That said, either type of rice can be part of a healthy diet and there is nothing wrong with some white rice every now and then.<\/p>\n","protected":false},"excerpt":{"rendered":" Rice is a versatile grain consumed by people around the world. 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Rice is Higher in Fiber, Vitamins and Minerals<\/h2>\n\n\n\n
<\/td> Brown (RDI)<\/td> White (RDI)<\/td><\/tr> Thiamine<\/td> 6%<\/td> 1%<\/td><\/tr> Niacin<\/td> 8%<\/td> 2%<\/td><\/tr> Vitamin B6<\/td> 7%<\/td> 5%<\/td><\/tr> Manganese<\/td> 45%<\/td> 24%<\/td><\/tr> Magnesium<\/td> 11%<\/td> 3%<\/td><\/tr> Phosphorus<\/td> 8%<\/td> 4%<\/td><\/tr> Iron<\/td> 2%<\/td> 1%<\/td><\/tr> Zinc<\/td> 4%<\/td> 3%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Brown Rice Contains Antinutrients and May Be Higher in Arsenic<\/h2>\n\n\n\n
Phytic Acid<\/h3>\n\n\n\n
Arsenic<\/h3>\n\n\n\n
Effects on Blood Sugar and Diabetes Risk<\/h2>\n\n\n\n
Other Health Effects of White and Brown Rice<\/h2>\n\n\n\n
Heart Disease Risk Factors<\/h3>\n\n\n\n
Antioxidant Status<\/h3>\n\n\n\n
Weight Control<\/h3>\n\n\n\n
Which Type Should You Eat?<\/h2>\n\n\n\n