Know Which One is the Healthiest: Brown Rice v/s White Rice

By      14-Sep 2020       Reading Time: 3 Mins

Know Which One is the Healthiest: Brown Rice v/s White Rice

Do you often feel confused about what rice to pick while going through the lane of supermarkets?

Rice is something that is consumed by almost everyone around the world but a lot of people always muddled up about brown rice and white rice. Here we are shedding light on the health benefits and downsides of both brown rice and white rice. Read on to know who will win the health battle.

Brown rice

This variety of rice is fully whole grain. Brown rice holds all the three coatings of the grain and that is why it provides essential nutrients like fibre, vitamins, and minerals. In comparison to white rice, brown rice is extremely low in GI which makes it a versatile choice. Consumption of brown rice can provide plenty of health benefits. Due to its richness in fibre, brown rice can help in lowering the high cholesterol levels, keeps you satiated, enhance your digestion, maintain blood sugar levels and decrease the chances of type 2 diabetes. 

White Rice 

White rice undergoes a lot of processing which completely remove its bran and germ and thus make it less nutritious. White rice is a highly refined grain, provides null calories and is extremely less in nutrients and that is why picking brown rice is a wise choice. Consuming white rice can lead to weight gain as it is high in carbs and can also increase the risk of type 2 diabetes. 

If we compare, Brown rice is a humble choice as it is rich in nutrients. Brown rice provides plenty of fibre, antioxidants, vitamins and minerals, zinc, thiamine, manganese and iron while white rice only provides empty calories and carbs. Always choose brown rice over white rice. You can also consume white rice but always pay heed towards the quantity and the way of preparation. Make sure to control your portion size and mix rice with pulses/legumes in order to make your overall meal more wholesome. 


To make your meal healthier, always stick by the brown rice. White rice every once in a while never hurts- just maintain your portion size. 

Stay tuned for more health battles!

Until then, Eat Healthily!

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