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Brown Rice vs White Rice

By Pillsbury Kitchens
Created October 17, 2024
A bowl of vegetable fried rice with peas and carrots, with more rice on a baking sheet in the background.
Learn about the differences between brown rice vs white rice and the nutrition each offers with unique qualities and benefits. Take a look at their culinary uses and benefits of brown rice vs white to help you discern which type is best for your needs and preferences.

When it comes to choosing between brown rice and white rice, there are personal preferences for each in kitchens worldwide. Both varieties bring unique nutritional profiles and culinary characteristics to the table. Is brown a healthier choice, or does white rice hold its own? In this article, we’ll dive into the key differences and surprising similarities between the two, helping you make an informed decision that suits your preferences.

What is White Rice?

White rice undergoes a milling process where the bran and germ layers are removed, leaving just the starchy endosperm. This process reduces the fiber, vitamins, and minerals present in the grain. However, white rice is often favored for its soft texture and faster cooking time, making it a convenient option for many households. Additionally, by law in the United States, enriched white rice is typically fortified with specific nutrients to compensate for those lost in the process, such as iron and B vitamins (folic acid, niacin, and thiamin), in accordance with FDA recommendations.

What is Brown Rice?

On the other hand, brown rice retains its outer bran layer, which offers more fiber, vitamins, and minerals compared to its white counterpart. The fiber content in brown rice makes it slower to digest, which can help regulate blood sugar levels. However, brown rice takes longer to cook and has a chewier texture, which is something to consider depending on your preparation time and preferences.

Is Brown Rice Healthier?

When comparing brown rice vs white rice, brown rice generally comes out on top in terms of nutritional content. Because the bran and germ are left intact, brown rice provides important nutrients such as magnesium, phosphorus, and antioxidants—nutrients that are typically removed in the processing of white rice.

Key benefits of brown rice

  • Rich in Fiber: Supports digestion and may contribute to heart health by aiding in lowering cholesterol levels. Consuming an adequate amount of dietary fiber can also promote healthy weight management, per the FDA's dietary guidelines.
  • Magnesium and Phosphorus-rich: Provides essential minerals that aid in bone health, according to the USDA Nutrient Database.
  • Lower Glycemic Index (GI): Due to its higher fiber content and complex carbohydrates, brown rice contributes to a slower release of sugars into the bloodstream, better managing blood sugar levels, which is beneficial for individuals with diabetes, as supported by the CDC and WHO dietary guidelines.
  • Satiation: The high fiber content can help promote the feeling of being full, which can support some individuals regarding appetite control when combined with a balanced, calorie-controlled diet, per the FDA's nutrition guidelines.

Is Brown Rice Better Than White Rice?

When it comes to the long-term health impacts, the USDA Dietary Guidelines suggest that whole grains, like brown rice, generally offer more nutritional benefits compared to refined grains such as white rice. While white rice is not inherently unhealthy it can be part of a balanced, nutritious diet if consumed in moderation.

However, for those looking for quick-cooking, milder options, white rice remains a perfectly acceptable choice when enriched with nutrients. While brown rice may be considered healthier for some, it's crucial to choose the best option for your dietary needs, goals, and taste preferences. You might also consider alternating between brown and white rice to balance nutrition, flavors, and convenience. Both types of rice can be part of a balanced, healthy diet when prepared and consumed appropriately.

Tips for Making Rice

Safe Food Handling and Storage

  • Cook rice properly: Rice should be cooked to an internal temperature of 165°F (74°C) to kill any potential bacteria present.
  • Storing rice safely: Leftover cooked rice should be cooled quickly, not left out for more than 2 hours, and stored in the refrigerator where it will keep safely for up to 4 days. For longer-term storage, freeze cooked rice at 0°F or below. Rice can be reheated by bringing it back up to 165°F, ensuring safe consumption.
  • Cross-contamination prevention: Always be sure to use clean utensils and surfaces when preparing rice to avoid cross-contamination with raw meats or other ingredients that may harbor bacteria.

Rice Recipes to Try

Here at Pillsbury, we usually prefer the speed and texture of white rice, but whatever your choice, there’s no shortage of delicious rice-based meals to explore!

Ultimately, your choice between brown rice vs white rice should reflect your taste preferences, cooking convenience, and nutritional goals. Whichever variety you choose, remember that rice is a wonderfully versatile ingredient that, when combined with other nutritious foods, provides comforting and delicious family meals for you to share.