Brown Rice vs White Rice

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Disclaimer: Not medical advice. The following information is for educational purposes only.

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The short answer: White rice is superior

In this article, we’ll look at the differences between brown rice and white rice and why many people often mistake brown rice for being the healthier option. As with all things nutrition and health related, the answer comes down to understanding the nuances.

Brown Rice

The two most common points used to justify brown rice being healthier are:

More Nutrients
Lower Glycemic Index (less blood sugar level spike)

1. More Nutrients:

As you can see in the image below, brown rice does indeed contain more nutrients than white rice, especially:

Fiber
Vitamin B6
Folacin (Folate)
Vitamin E
Magnesium
Phosphorus
Potassium

What’s missing though, is that brown rice contains:

50% - 80% more arsenic (a toxic heavy metal)
More phytic acid and lectins (anti-nutrients), preventing 80+% of the mineral contents in brown rice from being absorbed.
The phytic acid and lectins also make it harder for us to digest.

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The phytic acid, lectins and arsenic are mostly found in the bran (outer layer) of the brown rice. This outer layer gets removed to make white rice.

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Side Note:

Brown rice CAN be a nutritious option if it’s sprouted. The sprouting process significantly reduces the phytic acid and lectins. To reduce the arsenic content, use the “pour out method” technique and find sources of brown rice that are lower in arsenic.

2. Lower Glycemic Index:

The glycemic index (GI) is a measure of how quickly a food raises the blood sugar levels in our body. The range is between 0 - 100, with 100 being the fastest blood sugar spike. As you can see in the image above, there are many different types of rices that have different GI values. Most white rices only have marginally higher values than brown rice. Basmati rice has an even lower score than brown rice.

How Important Is The Glycemic Index?

While the Glycemic Index plays a role in the nutritional puzzle piece, it doesn’t need to carry as much weight as many people believe it should. You can see in the images below by biochemist Jessie Inchauspé, that by making a few adjustments to the way we eat, we can greatly reduce the spike in our blood glucose levels:

Having your proteins first
Eating fiber (vegetables) before other carbs

Having vinegar/lemon before carbs (helps our muscles soak up the glucose faster)

Going for a short walk post-meal helps with digestion
Having a protein and fat source together with the carb

Because of how easily our blood sugar spike can be modified, putting so much emphasis on brown rice having a marginally lower GI score than white rice shouldn’t hold much weight.

White Rice

We know that the rice bran (outer layer) of rice is where most of the phytic acid, lectins and arsenic reside. Because white rice has the bran removed, this makes it an overall healthier, more easily digestible rice than brown rice.

Ancient Asia’s Historically Preferred Rice

For thousands of years, in many regions of Asia, white rice has been the predominant form of rice consumed. The reasons for this preference were:

Taste and texture: it’s softer and more fluffy
Preservation: The outer layer present in brown rice was more prone to pest infestation and going rancid. White rice was able to be stored for longer periods without spoilage
Digestibility: White rice was easier to digest than brown rice for most people

To sum up, white rice is an overall better choice than brown rice, however if you love brown rice - make sure to sprout and reduce the arsenic content to continue enjoying it in a healthier way!