It’s dinner time and you realise you need a quick side dish for your main course. But when you open the cabinet, you see you have a bag of white rice and a bag of brown rice already open. Which do you choose? Over the years, white rice has gotten a bad reputation, but both rice have differences of their own. Which one do you opt for? Both could be beneficial or harmful to others depending on your preferences.
Below are the differences between white and brown rice according to dietitians.
According to Catheriane Perze, M.S. R.D registered dietitian and owner of Plant based R.D. blog,“Whole grains maintain both their bran and germ, while processed grains usually have this coating removed.”
Additionally, white rice tends to be a more convenient option for many people, taking less time to cook compared to brown rice, explains Tessa Nguyen, MEd, R.D., L.D.N., professional chef, registered dietitian, and founder of Taste Nutrition Consulting. They can be used interchangeably in recipes, but white rice tends to be softer and fluffier while brown rice is heartier and slightly chewy, she adds.
Although all white rice starts out as brown rice. A milling process removes the rice’s husk, bran, and germ. This process increases white rice’s shelf life but removes much of its nutrition, including fibre, vitamins, and minerals. These “white” foods (like white bread, rice, or flour) are processed, and many people associate them with “bad” foods that can elevate blood sugars or contribute to diabetes and weight gain, Catheriane says. “Brown rice is often seen as a “healthier” alternative because it isn’t processed. But it isn’t that simple.”
Over the years, white rice has received loads of backlash and therefore has a bad reputation due to dietetics training and a lot of diet-related conversation which has taught us that carbohydrates without fibre are considered “bad” foods. However, according to Tessa, white rice is a staple for many communities of colour and has received a lot of judgment from “a foundation in racism and whiteness because brown rice is seen as the elite choice for nutrition and is found readily in stores in affluent areas,” she says.
Benefits of brown rice
- Brown rice is a complex carbohydrate which provides fibre, vitamins and minerals
- It improves satiety or fullness after a meal
- It provides antioxidants
- According to research , it suggests that a whole grains, like brown rice, can help lower blood sugar levels and decrease the risk of developing type-2 diabetes. In comparison, some research has indicated that white rice can potentially increase your risk for developing diabetes, likely because it can increase blood sugar faster than brown rice can. Additional research has linked brown rice with a reduced risk of heart disease and lower body weight
Benefits of white rice
- White rice provides energy.
- Some brands add back the nutrients which was originally stripped during the processing White rice is surrounded by traditions, family and connections. So it goes beyond just physical nourishment. Being able to keep parts of your culture alive absolutely feeds you mentally and helps fulfill you too.
- White rice can be digested more quickly than brown rice.
The bottom line is that both white and brown rice have their benefits.When it comes down to it, it is best to choose whichever you love to eat and making sure all elements of your plate meet your nutrition goals.
Also see: Nutrition Week 2022 – Make healthy food choices easier
