Higher GI foods may cause rapid spikes 7 , 8. White rice has a GI of 64, while brown rice has a GI of As a result, carbs in white rice are turned into blood sugar more rapidly than those in brown rice 9.
In a review of studies in over , people, researchers found that those who ate the most white rice had a higher risk of type 2 diabetes than those who ate the least Similarly, a US-based study showed that higher intakes of white rice were linked to a higher risk of type 2 diabetes, whereas higher intakes of brown rice were linked to a significantly lower risk 9.
White rice has a higher glycemic index, which means its carbs convert more quickly into blood sugar than brown rice. Higher intakes of white rice may result in a higher risk of type 2 diabetes. Metabolic syndrome is the name for a group of risk factors that may increase your risk of health conditions, such as heart disease, type 2 diabetes and stroke. Studies have shown that people who regularly eat large amounts of white rice have a higher risk of metabolic syndrome, especially Asian adults 11 , 12 , But while studies have noticed a connection between white rice consumption and diabetes, the link between white rice and heart disease is still unclear 13 , Brown rice also contains lignans, a plant compound that has been shown to help lower blood pressure, reduce the amount of fat in your blood and reduce arterial stiffness Higher intakes of white rice may raise your risk of metabolic syndrome.
However, its connection to heart disease is still unclear. While many studies have connected diets high in refined grains to obesity and weight gain , the research is inconsistent when it comes to white rice. For instance, some studies have associated diets high in refined grains like white rice to weight gain, belly fat and obesity, while other studies have found no correlation 17 , 18 , 19 , In short, white rice appears to be neither detrimental nor favorable for weight loss.
However, eating diets high in whole grains like brown rice have more consistently been shown to aid weight loss and help maintain a healthy body weight 24 , 25 , White rice does not appear to affect weight loss very much.
However, studies show that brown rice can promote both weight loss and maintenance. Rice grown in certain parts of the world is contaminated with arsenic. The rice plant accumulates more arsenic than most other food crops. This becomes a problem where soil or water sources are contaminated with arsenic. High intake of arsenic is associated with an increased risk of cancer, heart disease and type 2 diabetes.
Additionally, it is toxic to nerves and may affect brain function 27 , 28 , 29 , Read on to learn more about the nutritional differences between white and brown rice, which rice is better in certain situations, and the possible risks and considerations. According to the United States Department of Agriculture National, a cup of medium grain, cooked, enriched white rice weighing grams g provides:. Rice also contains a wide range of vitamins and minerals, including folate.
Enriched rice contains more nutrients than unenriched rice. A cup of cooked, long grain brown rice weighing g provides:. The table below shows how vitamins and minerals compare in a cup of cooked brown rice versus a cup of cooked, enriched white rice. It also shows the recommended daily amounts for an adult aged 19 years or over.
Amounts vary by age and sex. White rice is brown rice with the bran and germ removed. The bran and germ both contain valuable nutrients. As a result, white rice is lacking in some antioxidants , B vitamins, minerals, fats, fiber, and a small amount of protein.
That said, manufacturers enrich many varieties of white rice to replace the nutrients lost during processing. In the U. As the table above shows, brown rice contains more vitamins and minerals than white rice, except for iron and folate. Purple rice is also high in fiber and nutrients. Learn more here. In some cases, one type of rice may be preferable to another. The following sections discuss whether white rice or brown rice is better for certain people with certain conditions or goals. Brown rice contains more phosphorus and potassium than white rice.
People with kidney disease may need to limit these nutrients in their diet. This is because kidney disease makes the kidneys less able to properly regulate the levels of these nutrients in the body. Fruits, veggies and yes, white rice are a central part of Thai cuisine. White rice is eaten every single day and often at every meal. This holds true for many other Asian countries as well.
If white rice is so bad for us, as many proclaim, then why are billions consuming it every day and staying relatively thin? This is known as the Asian Paradox. In fact, I never saw an obese native Thai person in Thailand. This often surprises them as most have been led to believe that brown rice is healthier because it is unrefined and contains more nutrients. Well, not necessarily. That may be odd to hear as white rice is mostly starch and fairly high on the glycemic index.
The glycemic index is commonly used to rank foods based on how they affect blood sugar. High glycemic foods such as sodas, fruit juices, sweetened breakfast cereals, candy, white bread and yes, white rice, can spike blood sugar levels more easily than other foods.
Over time, high blood sugar can lead to weight gain and type II diabetes. Many countries have their own rice dish that highlights local cuisine and culture: paella in Spain, risotto in Italy, arroz rojo in Mexico, bibimbap in Korea, sushi in Japan, and so on.
Rice is a mainstay for many worldwide, yet popular diets like Keto, Whole 30, Paleolithic, and other low-carb plans ban this carb. Is rice actually healthy, or should it be avoided? Brown rice is not a specific variety of rice; it describes many varieties of rice in their natural, whole-grain form.
Because brown rice still has its fibrous bran layer, it takes longer to cook and digest and has a chewier and nuttier flavor than its refined, white rice counterpart. White rice is refined brown rice. It has been milled and polished to remove the outer brown bran layer. This process alters the flavor and texture of the rice and extends its storage life.
Rice varieties are classified as short, medium, or long grain—this refers to the length and width ratio of the rice grain when cooked. The most notable difference between different grains is their starch profile. Long-grain rice has a firm, dry texture, and stays separate after cooking. Basmati and Jasmine rice are common varieties of long-grain rice. Medium-grain rice has a tender, moist texture, and grains stick to each other when cooked.
Valencia rice is a common variety of medium-grain rice. Short-grain rice has a tender, soft texture, and it is stickier than medium-grain rice. Arborio and sushi rice short grain rice originated from Japan are common varieties of short-grain rice.
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