Is Brown Rice Really Healthier than White? An Expert Weighs In

If you hesitate between white rice and brown rice every time you eat out or order a takeaway then you aren’t the only one. There’s a lot of misconceptions around which type of rice is the healthiest and you are quite likely to get confused. To help you make better choices, we tapped on Mugdha Pradhan, functional nutritionist and founder at i Thrive to list the merits and demerits of both.

“Rice is embedded deep within the cultural history and heritage of our country. However, this versatile grain is available in several hues, textures and formats, and each differs in their overall nutritional configuration and even taste. This age-old debate whether white rice is better or brown rice depends on a number of essential factors,” says Mugdha. 

White rice Vs brown rice

Before all those fad diets came up, when our grandmothers were in charge of family nutritional charts, we are certain it was mostly white rice that landed up on the dining table. “Not just around India, white rice has been traditionally preferred by most Asians since time immemorial. Needless to say, our grandmothers knew better than us,” says Mugdha.

She further explains, “brown rice is loaded with phytates and lectins which, impede their nutritional absorption. These phytates are essentially anti-nutrients present in numerous grains and legumes that notoriously attach themselves to minerals such as calcium, magnesium, copper, zinc, iron, niacin, etc. and obstruct their absorption by the human body. Over the long term, eating phytic acid with most meals may contribute to certain mineral deficiencies developing in the body.”

In simple words even though brown rice contains a slightly greater amount of vitamins and minerals than white rice, the high volume of nutrients in it are somewhat useless as they are hardly being absorbed by our body. Furthermore, the bran and germ remain unbroken in brown rice which renders it difficult to digest. “That’s not all, the bran and germ can also prove highly irritating to our digestive tract,” she adds. 

“Besides these anti-nutrients, brown rice may also contain traces of arsenic, a toxic heavy element that occurs naturally in the environment but can be lethal in high amounts. The accumulation of arsenic has been significantly increasing for some time due to excessive industrial pollution and its presence has been identified in substantial amounts in brown rice and its derivative foods. It is essential to note that arsenic is a highly poisonous chemical and its long-term buildup in the body can heighten your risk of contracting a number of chronic ailments such as cancer, type-2 diabetes and heart-based complications,” says Mugdha.

On the flip side, white rice comes loaded with a number of health benefits. It contains a readily absorbable type of natural glucose and is a great option for people with high blood sugar and insulin resistance. “However, it is essential to monitor and keep your overall rice consumption under check if you are struggling with insulin resistance,” cautions Mugdha.

The final verdict:  “Eating white rice is definitely a better option than brown rice as it is free from phytates and easier on the digestive system. There is a reason our grandmothers swore by its goodness and made it an integral part of the mainstay staple diet,” concludes Mugdha.