Brown Rice vs. White Rice- Which One Should You Choose?

Table of Contents

2. The Key Difference Between White and Brown Rice Processing

3. Nutritional Differences: Brown Rice vs. White Rice

6. Choosing Between Brown Rice vs White Rice

The fertile rivers of India with an abundant water supply, especially in South India, have paved the way for rice to be cultivated as the major crop throughout the year. It has grown across the banks of the rivers Kaveri, Krishna, Godavari in the South, and the mighty Ganges in the North. Tracing the grains back to the Indus Valley civilization almost 5000 years ago, it has been successfully included in the diets of most Indians ever since.

Rice in Indian cuisine comes in two major counterparts, the brown rice vs white rice, both being an integral part of the Indian diet. The culinary applications and significance are huge when it comes to the nutritional values of both rice types. In this blog, let’s explore the evident differences between brown and white rice varieties, their processing, nutritional factors, and which option is best for you.

Why is Eating Rice Good for You?

We consume white rice almost daily in direct or indirect form; when we say direct, it is whole cooked rice grains and indirect is where you grind the rice grains into coarse or fine paste to prepare idly, dosa, porridge etc. With the numerous benefits, rice can be consumed daily and is beneficial to its maximum when you pair it with an appropriate fitness regime, as simple as a half hour walk or 20 minutes of workout daily. By doing so, we do not let people point fingers at the poor rice grains and are no longer concerned about losing weight or becoming lazy.

The Key Difference Between White and Brown Rice Processing

While opting for the ideal rice for you and your family, check the package for the manufacturing details as the nutritional content may vary with white rice. Here are a few major processing differences between the two-

Process	White Rice	Brown Rice
Initial Processing	White rice is milled to remove the bran and the germ layer, exposing only the endosperm and further polish it	Minimal processing, retains the bran and germ, with a distinct discoloration
Texture	Softer, fluffier, easy to cook	Chewier, firmer, takes long to cook
Flavor	Mild nutty flavor	Heavily nutty flavored with a strong distinct aroma
Nutritional Content	Lower in fiber, vitamins, and minerals, higher glycemic index vs brown rice	Higher in fiber, vitamins, and minerals with lower GI
Cooking Time	Shorter when boiled or steamed	Longer when boiled or steamed
Shelf Life	Longer, by undergoing more processing	Shorter, with less processing and more natural ageing process

Process

White Rice

Brown Rice

Initial Processing

White rice is milled to remove the bran and the germ layer, exposing only the endosperm and further polish it

Minimal processing, retains the bran and germ, with a distinct discoloration

Texture

Soft, fluffy and non-sticky

Chewier, firmer, takes long to cook

Flavor

Mild nutty flavor

Heavily nutty flavored with a strong distinct aroma

Nutritional Content

Suitable for diverse dishes like biryanis, pilafs, idly, dosa and desserts

Ideal for home-cooked meals like khichdi and curries

Price

Affordable and Premium varieties, both available

Affordable

Sourcing

100 % natural

Same as Basmati, with the help of chemicals

Agricultural practices

Using sustainable methods of farming

Using chemical fertilizers, more often

Shelf life

2 years

1 year

Nutritional Differences: Brown Rice vs. White Rice

If you see, both brown rice vs white rice benefits differ only during the processing phase, while the initial product comes from the same source, a common rice grain. However, it is during the processing stage, as seen above, that the rice changes to brown or white based on the processing and removal of germ layers.

Let us see what difference we see, if the germ layers are removed, and what the nutritional values are, and how they are distinct from one another-

Nutrient Value in Grams

1 Cup of Cooked Brown Rice

1 Cup of Cooked White Rice

Calories

216

242

Protein

4.4

Total Fat

0.4

Carbohydrates

53.8

Fibre

3.5

0.4

Sugar

- (%Daily Value or DV)

Vitamin B3 or Niacin

Vitamin B6

Folate

Iron

Magnesium

Phosphorus

Potassium

Selenium

Health Benefits of Brown Rice

1. Fiber content

Brown rice has 3 to 4 gm of more fiber than the white variety, where the former offers multiple benefits when you suffer from constipation and other bowel related problems.
The brown rice can help you feel fuller faster and with lesser quantity of rice intake, lowering cholesterols and helping in reducing weight.
It helps improve heart capacity and improves in regular functioning of your body.
For someone with diabetes, it reduces your blood sugar levels, maintains a steady figure, ensuring your diabetes is at check at all times.
It is good for the gut health as it provides n Manganese helps in energy production for the body and is an excellent source of antioxidants, which are not present in white rice.
nourishment, in turn reducing the risk of heart and other related diseases.

2. Other minerals and vitamins

When comparing brown rice vs white rice, magnesium, selenium, manganese and folates are prominently present in the former.
Magnesium helps in blood coagulation, cell rejuvenation, bone development and strengthening, while white rice does not contain this, while brown rice has 11 percent magnesium for about half a cup.
Folates are best suited for pregnant women, and when comparing brown rice vs white rice, the brown variety is best. It has a high number of folates in it, which helps in the formation of the baby in the womb, by contributing to making the DNA of the baby. A breastfeeding mother needs around 500 mcg of folates while a pregnant woman needs around 600 mcg and most adults need around 400 mcg folates.

3. Germ layers

When it comes to the germ layers, brown rice vs white rice benefits are significantly different. With the bran and germ layers removed, the white rice lacks some antioxidants, nutrient-rich fibers with vitamins, minerals, fats and a bit of protein. Brown rice has these numbers higher compared to its lighter counterpart.

White Rice Benefits

Some say carbohydrates are the main reason you put on weight, but that is not the case, carbohydrates are your main energy source to keep you active throughout your daily life. It adds to the white rice benefits.
Along with carbohydrates, white rice is also rich in other nutrients like manganese to help fight infections, selenium to protect your cells from damage, magnesium for smooth working of muscles and nerves, protein for muscle build up and proper digestion.
Regular intake of white rice not only satiates our hunger and provides calories for our body and also serves as a good natural probiotic. Rice gives good gut health as it promotes the growth of healthy bacteria.

Choosing Between Brown Rice vs White Rice

There are many benefits to both brown rice vs white rice in their way, and you must be mindful that each person is different physically and in preferences. For instance, for those suffering from IBS, white rice is a better option than brown, as it has a low FODMAP or Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols content that triggers IBS with bloating, gas and pain.

Meanwhile, for those suffering from diabetes, brown rice is a better option as it checks the immediate spike in the GI or glycemic index or rising sugar levels as compared to white rice.

Conclusion

By seeing the above facts and figures, you cannot choose one rice variety over the other, as both are beneficial in their own ways. By knowing your health conditions, taste preferences and how health conscious you are, you can make an informed decision in choosing brown rice vs white rice. By choosing both varieties from a leading brand, Keshar Kali, you get the best quality rice to prepare your preferred dishes and savor the authenticity of the dishes.