Brown vs. White Rice—Is One Better for Your Health?
It’s dinner time and you realize you need a quick side dish for your main course. But when you open the cabinet, you see you have a bag of white rice and a bag of brown rice already open. Which do you choose? Over the years, white rice has gotten a bad reputation, but we spoke to dietitians to break down what the difference is between brown rice and white rice so you can confidently make the best choice for you.
Additionally, white rice tends to be a more convenient option for many people, taking less time to cook compared to brown rice, explains, professional chef, registered dietitian, and founder of Taste Nutrition Consulting. They can be used interchangeably in recipes, but white rice tends to be softer and fluffier while brown rice is heartier and slightly chewy, she adds.
White rice, like many other white grains, loses the majority of the nutrients when the coating is stripped. These “white” foods are processed, and many people associate them with “bad” foods that can elevate blood sugars or contribute to diabetes and weight gain, Perez says. Brown rice is often seen as a “healthier” alternative because it isn’t processed. But it isn’t that simple.
White rice has gotten a bad reputation over the years because dietetics training and a lot of diet-related conversations have taught carbohydrates without fiber are considered “bad” foods, explains Nguyen But the truth is, white rice is a staple for many communities of color and has received a lot of judgment from “a foundation in racism and whiteness because brown rice is seen as the elite choice for nutrition and is found readily in stores in affluent areas,” she says.
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