Brown Rice vs. White Rice: Which Is Healthier?

Every day, we navigate a maze of nutritional decisions—oat milk or regular milk? White bread or whole grain? Chicken or fish? Tofu or tempeh? Amid this array of choices, there's rarely a clear-cut right or wrong.

Let's begin by getting to know our different grains a little better. First up, we have brown rice—a minimally processed whole grain best known for its high fiber content1. "Brown rice is considered a whole grain because it retains all parts of the grain kernel (the bran, germ, and endosperm)," explains nutritionist and founder of Real Nutrition Amy Shapiro, R.D., CDN.

On the other hand, we have white rice, which is not considered a whole grain. "The bran of brown rice, a whole grain, is removed to make white rice, a refined grain," says Traditional Chinese Medicine (TCM) chef and dietitian Zoey Gong, R.D.

As mentioned above, brown rice contains the outer bran layer3 and germ, both of which are rich in fiber, vitamins, minerals, and phytonutrients, says microbiome researcher, microbiologist, and Ayurvedic clinician Christine Tara Peterson, Ph.D.

"These components are prebiotic, as they support the growth of beneficial gut bacteria and promote overall gut health," she adds. So, when this outer layer is removed, you lose a host of those gut-supporting nutrients4.

If there's anyone who should be extra picky when it comes to choosing brown rice over white rice, it's those with diabetes or general blood sugar concerns. 

"Brown rice is generally recommended for people with diabetes due to its lower glycemic index6 and higher fiber content, which help regulate blood sugar levels and promote satiety," Peterson says.

Some research suggests that swapping white rice for brown could even reduce the risk of Type 2 diabetes risk by 16%7, and replacing white rice with whole grains in general could lower the risk by 35%.

However, a recent research review including participants with prediabetes and Type 2 diabetes found no significant effect on glycemic index control8 when swapping white rice for brown rice. Still, in that same review, researchers found that choosing brown rice reduces body weight and increases beneficial HDL-cholesterol level in those with diabetes, so there were still worthwhile benefits for the group.

For those focused on weight management and boosting metabolism, brown rice seems to come out on top. Research shows that brown rice consumption significantly helped study participants lose weight11 (as measured by both pounds and waist circumference), when compared to white rice consumption. 

Several factors come into play here, with one significant aspect being the variance in fiber content, notes Shapiro. Fiber-rich foods significantly enhance the sensation of satiety after a meal, a critical element for managing weight and promoting weight loss, she emphasizes.

"I don't think anyone should avoid white rice and view it as plague," Gong says. 

She continues, "It's important to know that in many East Asian cultures, people eat white rice every day as their main carbohydrate in a balanced, healthy diet," which emphasizes the importance of what foods you pair with your rice. 

Knowing that white rice comes with fewer nutrients (fiber included), you may consider pairing your white rice with fiber and nutrient-dense foods to compensate—think beans, broccoli, artichoke, Brussels sprouts, lentils, etc. 

Like many foods out there, brown rice does have some downsides—mainly when consumed at high volumes or on a daily basis. Most notably, brown rice contains trace amounts of arsenic, which is held in the outer layer, hence why white rice has significantly lower concentrations. 

But don't worry, none of the products included in an investigation by the FDA Center for Food Safety and Applied Nutrition13 found high enough levels of arsenic to be classified as acute toxicity. Still, the health effects of long-term low-dose exposure are unclear.

You can also begin to mix brown rice into your white rice to help your flavor palate adjust to the new grain, should you feel inspired to make the switch.

When comparing brown and white rice, the former takes the cake for nutrient density. The additional fiber and prebiotics contribute to the grain's benefits for gut health, blood sugar, and metabolic health.