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    Brown vs. White Rice - What's the Difference?!

    Posts: 152 Member
    edited November 2024 in Food and Nutrition
    So I just compared labels between brown rice and white rice and the white rice was equal is not a tad lower in calories, fat AND carbs. Huh?!?! I'm confused. Can someone please explain why brown rice is supposedly better than white?

    Thanks!

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    • Posts: 25,763 Member
      Some people prefer the little bit of extra fiber and protein in the brown rice. It's also a good source of some nutrients not commonly found on labels -- things like selenium and manganese.

    • Posts: 14,517 Member
      edited October 2015
      There are small differences ....brown rice retains more fiber, protein, and fat. You can find similar differences for whole wheat vs. white bread.

      "Retains" - white rice is more processed. I don't understand the whole process but basically the husk gets milled off. For every type of processing, some nutrients (macro, and micro) may get lost.

      Because the differences are not huge: eat the rice you like (I choose white). For bread the differences can be larger.....I like the extra protein and fiber.....I choose wheat.
    • Posts: 26,368 Member
      I go for white too. 1g of fiber isn't worth the taste difference to me.
    • Posts: 299 Member
      Glycemic Index is the reason. Brown rice is like 50/100 while White is 90/100. It's the speed at which it's absorbed which spikes your blood sugar. And how much you get out of it. I mean, cardboard has calories and burns in the same test equipment but your body sure doesn't get those calories out of it.

      It's one of the biggest problems with food labeling - it's not wrong, it's just not right either. And no one has a better solution. We need an "usable calories" measurement.
    • Posts: 8,646 Member
      edited October 2015
      in the overall diet, unless rice consists of a high % of calories, there's very little difference. The nutrients that are added in fortified rice are even more bioavailable than the same in brown rice (there is a peer reviewed reference for that but I'm not posting it).

      Well, by request by PM I tracked down the reference anyway:
      http://www.ncbi.nlm.nih.gov/pubmed/9302338

      Here's the raw data for all on how little is in there to be a difference anyway:

      Brown:
      http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5710/2

      white:
      http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5717/2

      (the calorie counts on servings is very different, when you get to equal calories, brown has more of few essential minerals, but they are very similar overall. Coming close to "just calories" on both IMO).
    • Posts: 152 Member
      wow great info! Thanks everyone. Yes I would have to agree that I will now choose white rice over brown rice since I think the satisfaction factor scores higher for me than the fractional bit of fiber in brown rice. My rice portion is so small anyway that I think the difference is negligible.
    • Posts: 589 Member
      I actually prefer brown rice over white. I like the texture better and the extra fiber and protein with the slower digestion means that brown rice is a big win for me!
    • Unknown
      Unknown
      edited October 2015
      This content has been removed.
    • Posts: 187 Member
      I only do white rice when pressed for time. I prefer the brown as do my kids and DH.
    • Posts: 90 Member
      I love brown rice. It's chewy and fragrant. I feel full after eating brown rice. White rice is much better in sushi however!
    • Posts: 49,169 Member
      White rice. Cooks fast and tastes good with ANYTHING. Can't say the same for brown rice.

      A.C.E. Certified Personal and Group Fitness Trainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 30 years and have studied kinesiology and nutrition
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    • Posts: 2,471 Member
      For me it's easy. Brown rice will help me lose weight vs white rice.

      Because I usually hate brown rice, and I won't eat hardly any of it. :)
    • Posts: 49,169 Member
      robertw486 wrote: »
      For me it's easy. Brown rice will help me lose weight vs white rice.

      Because I usually hate brown rice, and I won't eat hardly any of it. :)
      Lol, yep. I had a friend lose on Nutritsystem for the same reason.

      A.C.E. Certified Personal and Group Fitness Trainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 30 years and have studied kinesiology and nutrition
      9285851.png

    • Posts: 333 Member
      Minnesota Boundary Waters wild rice is the best of them all.
    • Posts: 2,869 Member
      Brown rice has more fibre and protein than white. Takes a bit longer to cook on the hob but I prefer the taste and texture of brown basmati rice, is great with a little black wild rice added too, though I think wild rice is actually a seed but has lovely nutty taste. I add 25g wild rice to 100g brown basmati for stir-fries, curries, chilli etc.
    • Posts: 9,562 Member
      Hubby mixes a little wild rice with his basmati rice.
    • Posts: 6,652 Member
      gdyment wrote: »
      Glycemic Index is the reason. Brown rice is like 50/100 while White is 90/100. It's the speed at which it's absorbed which spikes your blood sugar.
      This is a key consideration for all those who eat rice, and only rice, and while in a fasted state.

    • Posts: 1,710 Member
      Brown rice is the complete food as nature designed it.

      White rice is one component of brown rice with the other components removed.

      Many feel that a food is superior the closer it is to natural. Brown rice is closer to natural while white rice is more processed. That processing removes some nutrients and the fiber. The fiber aids in digestion.
    • Posts: 1,447 Member
      gdyment wrote: »
      Glycemic Index is the reason. Brown rice is like 50/100 while White is 90/100. It's the speed at which it's absorbed which spikes your blood sugar. And how much you get out of it. I mean, cardboard has calories and burns in the same test equipment but your body sure doesn't get those calories out of it.

      It's one of the biggest problems with food labeling - it's not wrong, it's just not right either. And no one has a better solution. We need an "usable calories" measurement.

      Mostly this difference applies to people with Diabetes, Pre-Diabetes, or who are predisposed to Diabetes. Something similar can be said about white vs brown breads and pastas. For people who don't need to care when their blood sugar spikes, it's probably no big deal. There are more nutrients in the whole wheat versions, but it doesn't mean the white versions are empty. There's also the view (I'm not sure if it's true or not) that whole grains keep you full longer compared to the refined counterparts. All I know is I'm hungry after a cup of white pasta or white rice, but a 1/2 cup of brown rice feels like more in my stomach. This also could be because it's less tasty and I eat it slower. Not sure.
    • Posts: 8,646 Member
      edited October 2015
      beemerphile1 wrote: »
      Brown rice is the complete food as nature designed it.

      White rice is one component of brown rice with the other components removed.

      Many feel that a food is superior the closer it is to natural. Brown rice is closer to natural while white rice is more processed. That processing removes some nutrients and the fiber. The fiber aids in digestion.

      The nutrition difference between a serving of white and brown rice can be more than rectified by one bite of broccoli or kale by the person who chose to eat white rice...

      That said it would be prudent to point out to the peanut gallery just how utterly lacking in nutrition even whole grain rice (and wheat for that matter) is vs. vegetables.
    • Posts: 3,488 Member
      White rice tastes like something that belongs next to a glass of flour paste; and brown rice tastes like nutty heavenly goodness.
    • Posts: 13,575 Member
      The extra fiber and protein will slow digestion a bit thus lessening the fast spike in blood glucose. This is only true when they are eaten alone, of course.
    • Posts: 8,646 Member
      edited October 2015
      rosebarnalice wrote: »
      White rice tastes like something that belongs next to a glass of flour paste; and brown rice tastes like nutty heavenly goodness.

      brown rice often does a poorer job of why I'm eating rice to begin with...to soak up the flavors from what's around it. White rice is often preferred to me because of this quality (as is white bread).
    • Posts: 3,380 Member
      I pretty much always cook white basmati or jasmine, but if I want more fiber or I want my rice to stand out, I LOVE black rice.
    • Posts: 49,169 Member
      TrickyDisco wrote: »
      Brown rice has more fibre and protein than white.
      But hardly. Not enough to truly state that brown rice is significantly a better choice due to nutrition.

      A.C.E. Certified Personal and Group Fitness Trainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 30 years and have studied kinesiology and nutrition
      9285851.png

    • Posts: 49,169 Member
      rosebarnalice wrote: »
      White rice tastes like something that belongs next to a glass of flour paste; and brown rice tastes like nutty heavenly goodness.
      Which is why at sushi restaurants, brown rice is the preferred option over white rice..........................................not.
      Taste is subjective. Some don't like nutty taste with their sushi.

      A.C.E. Certified Personal and Group Fitness Trainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 30 years and have studied kinesiology and nutrition
      9285851.png

    • Posts: 2,447 Member
      the difference is that white rice tastes good. Particularly Jasmine rice which also smells heavenly
    • Posts: 589 Member
      ninerbuff wrote: »
      show previous quotes
      But hardly. Not enough to truly state that brown rice is significantly a better choice due to nutrition.

      A.C.E. Certified Personal and Group Fitness Trainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 30 years and have studied kinesiology and nutrition
      9285851.png

      You're right, it doesn't have significantly more fiber and I wouldn't suggest that someone eat brown rice instead of white rice unless they enjoyed it. I eat brown over white because I enjoy it more. The fact that it has a bit of extra fiber, fat, and protein is just an extra. Even if they were exactly the same nutritionally I would still choose brown rice.

      I think, as with all things, you should eat the foods you love and just eat less instead of substituting with something you don't really enjoy. There is no real reason to switch to brown rice unless you enjoy it!
    • Posts: 13,575 Member
      ninerbuff wrote: »
      show previous quotes
      Which is why at sushi restaurants, brown rice is the preferred option over white rice..........................................not.
      Taste is subjective. Some don't like nutty taste with their sushi.

      Agree. I don't even have white rice at home because I prefer the taste of brown as a side dish and in most recipes. But I'm not a fan of brown rice sushi.
    • Posts: 14,464 Member
      The smaller the difference, the bigger the fan base. I like brown rice and I have a great baked rice recipe. The only way I make it now.
    This discussion has been closed.

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