Rice (Oryza sativa) is one of the oldest cereal grains in the world, and people have grown it for at least 5,000 years.
There
are thousands of types of rice, but depending on how producers process
them, they fit into two groups: white or brown (whole grain).
White
rice is the most common type, though brown rice offers more health
benefits. Brown rice comes in a variety of shades, including reddish,
purplish, or black. Manufacturers make many products from rice, including rice flour, rice syrup, rice bran oil, and rice milk.
This article looks at the nutrition, health benefits, and risks of white and brown rice.
Cooked rice contains a lot of water, making up almost 70% of its total weight.
White and brown rice have similar calorie, carbohydrate, protein, and fat content. A 100 gram (g) serving of white, short-grain, cooked rice contains the following nutrients:| Nutrient | Amount | % Daily Value (DV) |
| Calories | 130 | |
| Carbohydrate | 28.7 grams (g) | 10% |
| Protein | 2.36 g | 5% |
| Fat | 0.19 g | 0% |
Carbohydrate
Rice is primarily composed of carbohydrate, which makes up almost 80% of its total dry weight.
Most of the carbohydrate in rice is starch. Starch is the most common form of carbohydrate in foods.
Starch
is made up of long chains of glucose called amylose and amylopectin.
Different types of rice have varying amounts of these compounds, which
affects the texture of the rice:- Basmati rice is rich in amylose, meaning it does not stick together after cooking.
- Sticky rice, or glutinous rice, is low in amylose and high in amylopectin, making it sticky after cooking. This makes it ideal for risottos, rice pudding, and eating with chopsticks.
The body takes longer to digest high-amylose rice because the amylose slows down starch digestion. In contrast, the body digests sticky rice very easily.
While many people find sticky rice more palatable, quick digestion can lead to unhealthful spikes in blood sugar levels, especially in people with diabetes.
Fiber
Brown rice contains a higher amount of dietary fiber than white rice — 1.6 g per 100 g. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber.
The bran contains mainly insoluble fibers, such as hemicellulose, and virtually no soluble fiber.
White and brown rice contain varying amounts of a soluble fiber called resistant starch.Resistant starch increases butyrate in the gut. Butyrate boosts gut health by reducing inflammation, improving gut barrier function, and reducing the risk of colon cancer.
Read more about soluble and insoluble fiber here.
White rice is refined, polished, and stripped of its bran and germ. This increases its cooking quality, shelf life, and tastiness, but significantly reduces its nutritional value. That said, manufacturers usually enrich white rice or replace some vitamins after processing.
Brown
rice is an intact whole grain, containing both the bran and the germ,
which are the most nutritious parts of the grain. They contain fiber,
vitamins, minerals, and antioxidants.
For this reason, brown rice may contain more fiber and nutrients than white rice. Be sure to compare labels when shopping.Brown rice is better for people with diabetes. White rice can raise blood sugar, while brown rice has a lower glycemic index and can help with blood sugar control.
Read more about white vs. brown rice here.
Aside from providing energy and basic nutrients, refined white rice does not offer any health benefits. Enriched white rice does contain added B vitamins that are important for health.
On the
other hand, regular consumption of brown, or whole grain, rice can have
health benefits. Be sure to compare labels when shopping.
Heart health
Brown rice is a whole grain. Whole grains have a wide range of health benefits.According to the American Heart Association, whole grains improve blood cholesterol levels and reduce the risk of heart disease, stroke, type 2 diabetes, and obesity.
Brown rice contains several heart healthy components, such as minerals, antioxidants, lignans, and dietary fiber.
Eating high fiber rice as a substitute for white rice may aid weight loss, along with a decrease in cholesterol.
Healthful plant compounds
Brown rice contains several other plant compounds that research has linked with health benefits.
White rice is a poor source of antioxidants and other plant compounds. Pigmented rice, including red-grained varieties such as purple rice, is particularly rich in antioxidants.
The bran of brown rice may be a good source of lignans and ferulic acid:- Lignans are antioxidants that research has linked with lower risks of heart disease, menopausal symptoms, osteoporosis, and breast cancer.
- Ferulic acid is a potent antioxidant found in rice bran. Review studies say it has anti-inflammatory and antimicrobial effects and may help prevent cancer and diabetes.
