Rice is a versatile grain consumed by people around the world. It serves as a staple food for many people, rice comes in several colors, shapes, and sizes, but the most popular are white and brown rice. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option.

Many people prefer brown rice for this reason.

The Difference Between Brown And White Rice: 

All rice consists almost entirely of carbs, with small amounts of protein and practically no fat.

• Brown rice is a whole grain. That means it contains all parts of the grain including the fibrous bran, the nutritious germ, and the carb-rich endosperm.
• White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain.
• This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.
• Brown rice is a whole grain that contains bran and germ. These provide fiber and several vitamins and minerals.
• White rice is a refined grain that has had these nutritious parts removed.
• Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.
• White rice is mostly a source of “empty” calories and carbs with very few essential nutrients.
• 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100grams of white provide only 0.4 grams of fiber.
• Brown rice is high in magnesium and fiber, both of which help control blood sugar levels.
• On the other hand, high consumption of white rice has been linked to an increased risk of diabetes.
• 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.
• Brown rice contains lignans, plant compounds that can help protect against heart disease.
• Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure, and decrease inflammation in the arteries.
• Whole grains like brown rice may also lower total and LDL (“bad”) cholesterol. Brownrice has even been linked to an increase in HDL (“good”) cholesterol.
• 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.
• Studies also show that brown rice can help increase blood antioxidant levels.
• In addition, a recent animal study suggests that eating white rice may decrease blood antioxidant levels in type 2 diabetics.
• Eating brown rice instead of white may also significantly reduce weight, body mass index(BMI), and circumference of the waist and hips.
• Brown rice has more fiber which makes you fuller for longer aiding in weight loss.
• Brown rice also nourishes your gut.
• Brown Rice Contains Antinutrients and May Be Higher in Arsenic.

Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrients. Brown rice contains an anti-nutrient known as phytic acid or phytate. It may also contain higher amounts of arsenic, a toxic chemical.

While phytic acid may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from the food.

Brown rice tends to be higher in arsenic than white rice. 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.

Which type should you eat? 

Brown rice is generally more nutritious than white rice. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is. Brown rice is the best, choice in terms of nutritional quality and health benefits. 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.