Brown Rice vs White Rice: Difference, Types, and Benefits


Rice is one of the most staple foods in south India. All varieties of rice are filled with carbs and have fewer amounts of protein in them. Brown rice is also called as whole grain basically because this rice contains almost all the parts of the grain. Brown rice contains carb-rice endosperm and fibrous bran that is good for your health.

Brown and White Rice

However, brown rice is said to have a lot more advantage over white rice in terms of nutrition. This is because brown rice contains fibre and a lot of vitamins and minerals that are also associated with weight loss. White rice does not contain most of the calories or carbs that brown rice offers including some of the most important nutrients and thus it is used to keep you fueled up and full the entire day.

One of the most significant differences between brown rice and white rice is that, 100 grams of brown rice provides you with 1.8 grams of fibre, while 100 grams of white rice is said to provide you with only 0.4 grams of fibre, which is way too less. This gives brown rice a strong lead over white rice, thus terming it more healthy.

Before we get into the important differences between brown rice and white rice, let us understand what are whole grains and its benefits. This is due to the fact that brown rice falls under the category of whole grain. So what are whole grains? Well, whole grain is grain in its natural or fullest form, also referred to as unpolished rice that contains all nutrients, carbs, vitamins and minerals. Whole grain rice has 3 major components such as:

  • Bran: This is the protective layer over the rice that contains minerals, fibre and antioxidants.
  • Endosperm: This refers to the inside layer under the bran that is rich in nutrients and other natural grain components.
  • Germ: The germ in brown rice is found at its core and is usually rich in carbs and fewer amounts of protein.

Since brown rice is a whole grain it has all the healthy nutrients available in it to keep you fueled and fit. However, now let us now understand what separates brown rice from white rice and why do most people prefer consuming white rice over brown rice.

Difference Between Brown and White Rice:

Brown rice is considered to be healthier than white rice and the main reason is that this rice unpolished. This means that white rice loses all of its important nutrients and carbs due to the process of being polished. Here are some of the differences between brown rice and white rice.

[table “96” not found /]

Brown rice does have a lot of benefits, but it is less consumed than that of white rice. This is because most people find white rice easier to cook and tasty. However, you need to know the important nutrients, vitamins and minerals available between the two.

Nutritional Difference Between Brown Rice and White Rice:

This table will make you understand the difference between the two in terms of the essential nutrients that it consists. Understanding the nutrition available among the two will shed more insight between the two and you can witness the number of benefits that each of these offers.

[table “97” not found /]

Brown rice is the whole grain food that you can have in order to lose weight. Similar to that of ragi, lemon and green tea, this must be added to your everyday diet. However, this must be consumed only once a day.

Advantages of Eating Brown Rice:

Brown rice has loads of benefits surrounding its very nature. This healthy grain must be added to your regular diet as this aids in weight loss. Here are some of the advantages of consuming brown rice.

1. Rich in High Manganese:

Scientifically speaking, one cup of brown rice is said to provide us with 80% of the amount of manganese we need on a daily basis. Manganese is an important mineral that helps the body in creating fatty acids that help in building healthy cholesterol. So this keeps our nervous system and reproductive system healthy.

2. Rich in  Selenium:

Selenium is a rich mineral that helps in reducing cancer as well as other heart diseases, inflammation and arthritis. Moreover, brown rice has a rich source of selenium which can prevent you from deadly diseases.

3. It has Natural Occurring Oils:

Brown rice produces healthy oils that can reduce low-density lipoprotein (LDL) form of cholesterol in your body and prevent you from gaining weight. Moreover, brown rice curbs your appetite by keeping you full most times.

4. Helps you Reduce Weight:

Brown rice is rich in fibre and will keep your bowel movements smooth and this aids in weight loss. Regular and normal bowel movements mean that your system is functioning well and it aids in weight loss.

5.Consists of Antioxidants:

Brown rice has a rich source of antioxidants. Most people believe that green tea and blueberries are the only foods that have a rich source of antioxidants. Brown rice too has a rich source of these antioxidants and this can help you bring out all of the toxins in your body.

6. High Source of Fibre:

There have been many studies that have stated that rice reduces your risks of having colon cancer. On the contrary, brown rice has a high source of fibre content that helps in digestion and prevents constipation and keeps your bowel movements regular.

7. Stabilizes Blood Sugar:

Brown rice helps in stabilizing blood sugar levels and is considered the best option for most diabetes. Also, there are studies which state that eating one cup of brown rice a day can reduce the risks of developing diabetes to 60%. On the contrary, people consuming white rice have high risks of developing diabetes.

8. Perfect food for Babies:

Brown rice is good for babies and is considered to be the best baby food because of its natural nutrition and fibre content. Moreover, this is advised for all babies as this can help them grow faster. Brown rice helps maintain babies rapid growth cycles.

Types of Brown Rice:

Brown rice is also available in different varieties. But all of it is said to be very good for your health. Here are some of the different varieties or types of brown rice that you need to try.

1. Medium Grain Brown Rice:

This rice is larger and appears to be plump-like than the usual small variety. Once this type of rice is cooked it tends to becomes tender and moist. This tastes well with soups and salads. This type of brown rice usually takes 15 to 20 minutes to cook.

2. Short Grain Type of Brown Rice:

This type of brown rice has a sticky texture once it is cooked. However, this rice takes 25 minutes to cook even after being soaked overnight. This works well with some sambar and dal. Short grain type of brown rice aids helps you reduce your weight.

3. Light Brown Coloured Brown Rice:

This type of brown rice is called light brown because half of its bran is removed when it has been milled. Thus, this rice appears in the colour of light brown and gives a nutty taste once it is cooked. This rice has fewer fibre when compared to short grain and medium grain. It take just 20 minutes to cook this rice.

4. Long Brown Rice:

This type of brown rice is something similar to that of basmati rice and appears to be golden brown in colour. Its taste is similar to that of light brown rice and is common used in most dishes around the world. This rice takes a minimum of 45 minutes to cook. Moreover, this rice is said to be very healthy for you.

Nutrition Facts for Brown Rice:

Now that you know the advantages and types of brown rice, here are some of the important nutrients that brown rice contains. This nutrient table will shed more light into how much nutrients does brown rice contain and why is so good for the human body. A single cup of brown rice includes the following nutrition:

  • It produces 216 good calories
  • It contains 44.8 grams of carbohydrates
  • It has 5 grams of protein
  • Contains 1.8 grams of fat
  • Contains 3.5 grams of fiber
  • Contains 1.8 milligrams of manganese
  • Contains 19.1 micrograms of selenium
  • Contains 83.9 milligrams of magnesium
  • Contains 162 milligrams phosphorus
  • Contains 3 milligrams of niacin
  • Contains 0.3 milligram of vitamin B6
  • Contains 0.2 milligram of thiamine
  • Contains 1.2 milligrams of zinc
  • Contains 0.8 milligram of iron

Note: The above nutrient table will help you understand the indepth nutritional facts about brown rice and why it is so healthy.

Health Benefits of Eating Brown Rice:

There are plenty of benefits of eating brown rice. Don’t forget that this is a  whole grain and helps in reducing and preventing cholesterol and also moves water more easily through the digestive tract. Consuming brown rice will keep you always full and also prevent the formation of blood clots. For some people, increases blood pressure, but this may be different for those consuming brown rice. Also, this rice helps in curbing type 2 diabetes, heart diseases including strokes. Some of the major contents of brown rice are:

  • Folate: It helps the body to new cells and prevent certain birth-related defects.
  • Iron: This mineral is used by the body to carry oxygen to the blood.
  • Magnesium: A mineral that is vital for the body and has 300 different tasks inside the human body.
  • Selenium: This mineral is helps in regulating the thyroid gland.

All of these above-listed minerals benefit you body in different ways and one such way is by regulating type 2 diabetes and regulating blood sugar. People into gyming prefer eating brown rice because it releases more insulin, however, the different fats and fats in brown rice helps reduce it.


Now that you have understood the importance of brown rice, let’s take a peek into some frequently asked question that will share some more insight into the topic.

1. Can brown rice be dangerous too?

Yes, consuming brown rice can turn out to be very dangerous when it is consumed in excess. Make sure you have one cup of brown rice for lunch and this can benefit you health wise. Here are some of the symptoms of consuming brown rice in excess.

  • Stomach upset
  • Nausea
  • Diarrhea
  • Jaundice
  • Inflammation
  • Psoriasis

2. How is brown rice good for losing weight?

The reason why brown rice is good for fitness enthusiasts who want to lose weight is because it consists of less content of carbs and low on calories embedded with a load of nutrients. Therefore, this is considered to be the best natural supplement for losing weight because it is loaded with different minerals, vitamins, potassium and various other nutrients.

3. Why do bodybuilders eat brown rice?

Rice has been the major intake for most bodybuilders. While white and brown rice have different benefits for the human body, both are said to have good sources of carbs. Brown rice increases the level of insulin in the body thus giving more stamina and energy for bodybuilder to spend more time on exercising.

Eating brown rice has loads of benefits that are associated with it, but consuming it in excess can cause a lot of problems for you and your health. So, now the question is how much do I consumine? Well, the answer to this problems is that you need to consume brown rice at least once a day and that would be only for lunch and not dinner. This must be added to your regular diet.


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.