Brown rice vs white rice: a comparison

Rice is a very important part of meals for people in Asia, and especially in Southeast Asia. There are two main types of rice: brown rice and white rice.  These two types are often compared to each other in terms of their nutritional value.

Brown rice vs white rice— which one is the best?

It is a common question.

Among the numerous varieties of rice in the world, the two most prominent ones are brown rice and white rice. Brown rice is widely considered to be more nutritious than white rice. However, white rice seems more pleasing to many palates. Because it is more highly processed than brown rice, some people find its texture more appealing. This versatile grain is consumed by people all around the world and it also serves as the staple food for many people, particularly in Asian countries.

Brown Rice or White Rice?

White rice is the most commonly consumed type of rice among the varieties of rice. White rice goes through more polishing and processing in which the bran and germ are removed, along with their valuable nutrients. White rice contains much less fiber than brown rice and is higher in carbohydrates. It can help boost the immune system and manage blood pressure. Both varieties of rice contain some amount of starch, which may help improve colon health. White rice may have a few essential nutrients but not as many; it is, in many areas, replenished with B vitamins that were stripped away with processing. Still, white rice provides energy and promotes muscle growth.


On the other hand, brown rice consists of important fiber, bran, and germ. It has more fiber and antioxidants. By skipping the processing, brown rice retains a higher amount of vitamins and minerals. The antioxidants present in brown rice can help prevent chronic diseases. Brown rice protects against heart disease and reduces cholesterol levels. It also lowers the blood pressure and reduces the risk of type 2 diabetes and metabolic syndrome. Consuming brown rice instead of white rice may help reduce weight.

There are just a few minor downsides to brown rice: It tends to spoil faster than white rice, meaning it goes rancid if not used in a reasonable amount of time. It also takes longer to cook, and is not as easily digested. It can also harbor pesky and harmful grain moths. Because of this, it’s important to rinse brown rice prior to cooking. It is better in terms of nutrition and health benefits. Those who consume it regularly come to prefer its nuttier taste and slightly chewier texture.


White rice is not a bad food, and not devoid of nutrients, as you can see in the chart below (many of those due to the enriching process). It may well be considered healthy to consume in moderate amounts.


Both types of rice provide benefits for health.

Here are some menu items with rice:

Rice bowl with ginger, radish, and avocado


Korean bulgogi chicken stir-fry

soy_and_honey_chicken_37066_16x9Soy and honey chicken with coconut brown rice



Rice pudding

What are your favourite rice dishes? 

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