Brown Rice VS. White Rice


Did you know white rice is what brown rice looks like after it has been refined and had its hull and bran removed. This means it can be easier to digest but also lacks some of its natural fiber. While there are lots of other foods you can eat to consume your daily fiber intake, white rice still has a higher glycemic index. White rice is also stripped of many of its nutrients during processing and thus is almost always enriched with vitamins, zinc, magnesium and iron.


Is a whole grain and is rice in its most natural form. It is rich in: selenium and magnesium which are important for heart health. Iron, which is an important component of hemoglobin. It also contains manganese, which help with nutrient absorption, production of digestive enzymes, bone development, blood sugar regulation and metabolizing carbs. Switching to brown rice can also decrease diabetes risk because it has a lower glycemic index. Brown rice has slightly more fiber than white rice. But there are also studies that show higher levels of arsenic in brown rice as well as phytic acid which can make it hard for your body to absorb the minerals and vitamins in it.

So what the heck should you do? Buy brands you trust and eat foods that fuel your body well. This may mean you might choose to skip rice altogether. The choice is yours!

I personally use brown rice at home because I enjoy it and because since I got a dope rice cooker, I can’t even tell the difference between the two! Does this mean I avoid white rice? Definitely not. I grew up eating white rice and it’s never had a negative affect on me, my weight or my health. So, when I eat out I’m content to eat white rice as it often isn’t as fluffy as the rice I cook at home. Want to know what rice cooker I use? Details here.  At the end of the day you need to make a decision based on what is best for you and your body! Just because something works for one person doesn’t mean it will for everyone. Even healthy foods can cause you to gain weight or hold you back from making progress if not eaten in moderation.

Don’t like rice? Don’t eat it! Stick with whole foods you enjoy eating and fuel your body with food that fits your lifestyle.

Ways to make brown rice more enjoyable:

  1. Invest in a better rice cooker! I wouldn’t have believed if I didn’t try it myself but now…I can’t even tell the difference between brown rice and white rice with my new rice cooker. It makes it so fluffy! Details on my blog. (My Top 6 Most Used Meal Prep Tools).
  2. Soak your brown rice over night to give it a softer texture and help it absorb more flavors
  3. Season with garlic or garlic salt
  4. Cook in broth
  5. Season with salsa
  6. Add a little butter and salt when cooking

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  1. Pingback: The 20 Best Ideas for White Rice or Brown Rice - Best Recipes Ever

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