Nutrition facts: White rice vs brown rice


Should we eat white or brown rice?

This question is asked by many people who are planning to follow reducing weight diet. Some people think that brown rice has much less calories than white rice. In fact white rice is milled brown rice. People used to do that to get rid of all moisture and germs that shorten the life of rice when stored. In this hub I'll give you some nutrition information information that might be helpful when you decide which rice to eat.

Brown rice seeds are covered with fibers
Brown rice seeds are covered with fibers

Why do people following diet programs prefer brown rice?

According to some studies, brown rice diet is better because:

  • it lowers the risk of developing type 2 diabetes
  • it is a way of detoxifying our bodies
  • it's full of fibers so it helps in digesting and absorbing food
  • it is inexpensive :)
  • it contains a lot of fibers so it helps cleaning out the colon
  • it contains manganese which helps producing energy from protein and carbohydrates
  • manganese in brown rice also protects our bodies from damage due to the free radicals produced during the process of producing energy
  • brown rice makes you feel full faster and for a long time interval

White rice with no fibers layer
White rice with no fibers layer

What is the benefit of eating white rice?

What is the benefit of eating white rice?

White rice is the name given to rice that is milled, and all the husk, bran and germs are removed from it. They do this process to prevent spoilage and to extend the storage life of rice grain. Rice is polished after that to bring the bright w, resulting in a seed with a bright, white, shiny appearance to the seeds.

White rice is the primary food for about 3 billion people around the world. It doesn't have the outer fiber layer which contains all the vitamins, minerals and proteins that are beneficial as we said before,

What are the health benefits of white rice?

White rice also has benefits. Eating white rice:

  • provides fast and instant energy to your body
  • is good for bowel movement
  • helps resistance to high blood pressure

Some studies proved that the biggest eaters of white rice were less likely to have European ancestry or to smoke, and more likely to have a family history of diabetes.

Now let's put the points in line!

Point of comparison 
White rice 
Brown rice 
What is it? 
Milled rice that can be stored for a long time 
Unmilled rice that might be stored for shorter time 
It seems more starchy as it's uncoated 
It's a whole grained rice coated with a brown layer 
Nutrition value 
Less nutrition value as all are removed on milling process 
High nutrition value as it keeps all these elements in the brown coat
Takes less time to be digested and better for people who have problems with their digestive system
Takes a long time to be digested and not good for people with sensitive stomach
Rice and cholesterol
Doesn't lower cholesterol
Controls or lowers cholesterol in blood
Less fat content
More fat content
Required fat for cooking
Needs more fats to cover rice seeds and prevents starching
Doesn't need any fats because seeds are already covered with the brown sealing coat
Water needed to cook and duration
Needs less water and less time to be cooked
Requires a lot of water and takes more time to be cooked
Good cooked brown rice
Good cooked brown rice

How to cook perfect brown rice?

Some people don't eat brown rice because they don't know how to cook it. If brown rice is not cooked correctly it will have a texture that you won't like. This recipe is for perfect brown rice.

Note: For each cup of rice use 4 cups of water.

  • Bring a suitable amount of water to boil (4 cups if you're cooking 1 cup of brown rice)
  • In a strainer rinse brown rice under cold running water and move it with your hand to make sure it's all clean.
  • After water boils pour rice and cover.
  • Reduce to medium heat.
  • Stir occasionally and cook it for 30 minutes.
  • Pour rice in a strainer in the sink.
  • Put rice back in the cooking pot and cook for more 10 minutes on a very low heat after covering the pot firmly.
  • After 10 minutes add salt and spices as desired "you can add some vegetable oil if you like to"

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Comments 35 comments

Maggie-May profile image

Maggie-May 5 years ago from the Island of Cape Breton to the Eastern Shores near Halifax, NS

Nice hub, and I just love rice....try basmati--the best!

Have a wonderful day


kafsoa profile image

kafsoa 5 years ago Author

Thank you Maggie.

kafsoa profile image

kafsoa 5 years ago Author

I didn't think it's that horrible:) omg! what a rate! Is everybody rating this hub down? Do you advice me to delete it? please tell me to do:)

Apostle Jack profile image

Apostle Jack 5 years ago from Atlanta Ga

Thanks for the tour.

kafsoa profile image

kafsoa 5 years ago Author

You're most welcomed Apostle :)

zanin profile image

zanin 5 years ago from London, England

Hi Kafsoa, I have just changed to brown rice, used to eat white only. I find brown rice more filling than brown. However, the taste does take getting use to. You also can only eat a small amount of brown rice , whereas you can eat a ton of white rice - which is not good for you. Brown rice wins for me. Nina

kafsoa profile image

kafsoa 5 years ago Author

Yes Nina you're right,brown rice wins. It has more nutrients and yields larger amount. When I eat brown rice I feel full for at least 6 hours without searching for a snack in the fridge :)

Alastar Packer profile image

Alastar Packer 5 years ago from North Carolina

Hi kafsoa, I think this a very good Hub on rice. And yes , your not the only one starting off in the mid-40s. There were some discussions on this the other day. Seems the hub titles are basically being rated out of the gate on such things as topic saturation, uniqueness, etc. Although I just wrote a historical story not well known and started at 45, so there you go? :D

kafsoa profile image

kafsoa 5 years ago Author

Thanks Alastar. Now I feel fine :)

CJ Andrews profile image

CJ Andrews 5 years ago from Norwalk, Ohio

I think it it a very well written piece overall. I rated it up and useful.

kafsoa profile image

kafsoa 5 years ago Author

Thanks CJ, I've read your answer too, it's very helpful. I like people who're always saying the truth :)

zanin profile image

zanin 5 years ago from London, England

Sorry, that should have been I find brown rice more filling than white!

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THAT Mary Ann 5 years ago

More good info from you...thanks again!

kafsoa profile image

kafsoa 5 years ago Author

Hi Mary; this time it's a healthy hub, no fatty recipes;)

Cloverleaf profile image

Cloverleaf 5 years ago from Calgary, AB, Canada

I love brown rice, I didn't realize that it had a higher fat content than white rice though. Useful info!

kafsoa profile image

kafsoa 5 years ago Author

Thank you Cloverleaf, although brown rice has fat content, we still put more fats to white rice to seal the starch as we cook it.

Paul Kuehn profile image

Paul Kuehn 5 years ago from Udorn City, Thailand

This is a very well written article and I have learned a lot. Most of the time I eat white rice, but I plan to start eating more brown.

kafsoa profile image

kafsoa 5 years ago Author

Thanks Paul for giving me a push:)

Yes Paul we should all plan for that, it's of less cost and more benefits.

AzikSparx profile image

AzikSparx 5 years ago from Denpasar, Bali, Indonesia

nice and comprehensive data but in My place (Bali), the price is twice more expensive than rice white so sometimes many people mix it with white rice

kafsoa profile image

kafsoa 5 years ago Author

It's very strange! brown rice should be cheaper as no milling process. anyway just make a try :)

AzikSparx profile image

AzikSparx 5 years ago from Denpasar, Bali, Indonesia

Well, as I know brown rice or usually we call red rice is a special type of paddy. And only few farmer plant this kind of paddy because it is not usual to eat red rice so low demand. That's way the price is more expensive that commonly white rice in Bali.

Ddraigcoch profile image

Ddraigcoch 5 years ago from UK

I like both. M husband says I am strange because I like rice. As in I would choose it over fries. I would be a size 6 if it wasn't for UK6.

kafsoa profile image

kafsoa 5 years ago Author

Rice is delicious, I love it too :)

AzikSparx profile image

AzikSparx 5 years ago from Denpasar, Bali, Indonesia

I eat rice three times a day, that's our mainly food in Indonesia (Mostly Asia). Others like vegetables and meat are complement. Bread is snack....

kafsoa profile image

kafsoa 5 years ago Author

We even eat sweet rice with milk here in Egypt too:) but this is cooked by white rice.

goprisca profile image

goprisca 5 years ago from Bangalore

Very informative, we should go for ancient time to get healthy food.

Expecting u r comment on my hubs.

kafsoa profile image

kafsoa 5 years ago Author

Thanks goprisca for stopping by and leaving a comment:)

tHErEDpILL profile image

tHErEDpILL 5 years ago from New York

Damn you have some informative hubs. You almost make me want to live longer. :-)

davebaldwin profile image

davebaldwin 5 years ago from Ralegh, NC

I always thought brown rice was hands-down better than white rice in every way, although I knew it was high in carbohydrates. Good hub.

kafsoa profile image

kafsoa 5 years ago Author

Hi Dave, thanks for commenting and visiting my hub and welcome back:)

cherrycrime26 profile image

cherrycrime26 5 years ago from NY, Now Living in Atlanta Ga

I absolutely love brown rice, I didn't know that white rice had any good components but you learn something everyday, thanks, voted up!

kittythedreamer profile image

kittythedreamer 5 years ago from the Ether

Voted up and useful. We like brown rice at my house, but it tends to take longer to steam than white rice, so sometimes we go for white rice. The health benefits are definitely more with brown rice, though.

STEVEW13 profile image

STEVEW13 4 years ago from Norwich, England

Great hub, you covered this really well, voted up and useful :)

nancymaggielee profile image

nancymaggielee 4 years ago

I was going to try adding chin seeds to my diet, but instead I am going to use brown rice. Thanks for a great hub! Nice comparison table.

Diyar 2 years ago

Hey There! Thanks a lot for this helpful video. By the way, I hear lots of peploe keep on talking about Monezilax System (do a google search), but I'm not sure if it's good. Have you thought about Monezilax System? I have heard many incredible things about it and my work buddy earn tons of money with it, but he refuses to tell me: (

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