Rice is a grain. Brown rice is whole grain rice, with all parts of the grain remaining intact. With white rice, the grain is polished in a way that removes two parts—the bran and embryo—and leaves a starchy section called the endosperm. This process removes the majority of naturally occurring B vitamins, in addition to minerals, phytochemicals, and fiber.
White rice labeled "enriched" means that B vitamins and iron have been added back, but only at a fraction of their original levels. One cup of cooked white rice contains just over calories, about 4 grams of protein, and 44 grams of carbohydrate with less than 1 gram as fiber. That's the amount of carbs in about three slices of white bread. The vitamin and mineral content in unenriched white rice is fairly low.
For example, the same sized portion of brown rice provides 78 mg of magnesium compared to 19 mg in white rice. The potassium content of white rice is 55 mg per cup cooked vs. There are no nutrients higher in unenriched white rice as compared to whole grain. Brown rice also packs more fiber, at 3 grams per cup cooked. Several studies have assessed the connection between white rice consumption and type 2 diabetes.
A study published in Diabetes Care looked at data from more than , people in 21 countries. The researchers found that a higher consumption of white rice was associated with an increased risk of incident diabetes, though they pointed out that other studies have drawn different conclusions about white rice's impact on diabetes risk. Still, scientists say that excess rice consumption may lead to post-meal spikes in blood sugar and, in turn, raise insulin levels.
To feed that need, farmers grow more than , different varieties of rice in a rainbow of colors. Thankfully, though, your mealtime choice typically gets narrowed down to a pair of options: brown or white. Out of the two, white rice is far and away the most common to find on your plate — largely due to ease of cooking, a longer pantry shelf life and a neutral flavor profile that meshes well with other ingredients. Whole grains such as rice can be broken down into three main parts — the germ, bran and endosperm.
Each component packs different minerals, vitamins and proteins that offer you varying nutritional value. Brown rice contains all three parts, making it a whole grain. White rice? Not so much, says Czerwony. Processing strips white rice of the germ and bran, leaving the starchy and least nutritious endosperm center. Inside that little husk resides nutrients with the power to reduce your cholesterol levels and lower your risk of heart disease, stroke and diabetes. There is one negative on the ledger for brown rice: arsenic.
Brown rice contains elevated levels of the naturally occurring toxic element, which is present in many foods. Women who are pregnant, however, may want to limit consumption. The short answer is no… at least when eaten in moderation.
While most of the calories in white and brown rice come from carbohydrates, white rice has a higher glycemic index than brown rice. This means that a serving of white rice provides a quicker blood sugar spike, which, according to Harvard Medical School , "has almost the same effect as eating pure table sugar. Overall, Ryan says that when out grabbing lunch and offered the option of white rice or brown, "if there's an opportunity to substitute it with brown rice, you are improving your whole-grain intake.
In the past decade, rice has gotten attention for being a grain that is naturally contaminated with arsenic, a carcinogen. In Consumer Reports tested brown rice, white rice, and rice products available in the supermarket and found a wide variety had measurable levels of arsenic in them. In a follow-up, in , it reported that one serving of many rice cereal and pasta products contained "over the maximum amount of rice we recommend they should have in a week.
Both white and brown rice contain arsenic from the environment. The amount of arsenic that is incorporated into the rice depends on how much of the element is in the soil, which varies regionally.
For example, Consumer Reports found the lowest levels of arsenic in basmati rice from California, while the highest levels were in rice from Texas. In , the Food and Drug Administration issued draft guidance to manufacturers to limit arsenic in rice cereal for infants. The FDA recommends that adults and children continue to eat rice products, but make sure they are also eating a varied diet of whole grains like wheat, oats, and barley, saying that "if there are substances in food like arsenic where reducing exposure is prudent, you're minimizing that exposure.
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