🌾Carbohydrate🌾
Rice is primarily composed of carbohydrate, which makes up almost 80%Trusted Source of its total dry weight.
Most of the carbohydrate in rice is starch. Starch is the most common form of carbohydrate in foods.
Starch is made up of long chains of glucose called amylase and introspection. Different types of rice have varying amounts of these compounds, which affects the texture of the rice:
- Basmati rice is rich in amylase, meaning it does not stick together after cooking.
- Sticky rice, or glutinous rice, is low in amylase and high in introspection, making it sticky after cooking. This makes it ideal for risottos, rice pudding, and eating with chopsticks.
These compounds also affect how easily the body can digest the rice.
The body takes longer Trusted Source to digest high-amylase rice because the amylase slows down starch digestion. In contrast, the body digests sticky rice very easily.
While many people find sticky rice more palatable, quick digestion can lead to unhealthful spikes in blood sugar levels, especially in people with diabetes.
🌾Fiber🌾
Brown rice contains a higher amount of dietary fiber than white rice — 1.6 g per 100 g Trusted Source. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber.
The bran contains mainly insoluble fibers, such as hemicellulose, and virtually no soluble fiber.
White and brown rice contain varying amounts of a soluble fiber called resistant starch.
Resistant starch increases butyrate in the gut. Butyrate boosts gut health by reducing inflammation, improving gut barrier function, and reducing the risk of colon cancer.
🌾White vs. brown rice🌾
White rice is refined, polished, and stripped of its bran and germ. This increases its cooking quality, shelf life, and tastiness, but significantly reduces its nutritional value. That said, manufacturers usually enrich white rice or replace some vitamins after processing.
Brown rice is an intact whole grain, containing both the bran and the germ, which are the most nutritious parts of the grain. They contain fiber, vitamins, minerals, and antioxidants.
For this reason, brown rice may contain more fiber and nutrients than white rice. Be sure to compare labels when shopping.
Brown rice is better for people with diabetes. White rice can raise blood sugar, while brown rice has a lower glycemic index and can help with blood sugar control.
🌾Health benefits of brown rice🌾
Aside from providing energy and basic nutrients, refined white rice does not offer any health benefits. Enriched white rice does contain added B vitamins that are important for health.
On the other hand, regular consumption of brown, or whole grain, rice can have health benefits. Be sure to compare labels when shopping.
🌾Heart health🌾
Brown rice is a whole grain. Whole grains have a wide range of health benefits.
According to the American Heart Association Trusted Source, whole grains improve blood cholesterol levels and reduce the risk of heart disease, stroke, type 2 diabetes, and obesity.
Brown rice contains several heart healthy components, such as minerals, antioxidants, lignans, and dietary fiber.
Eating high fiber rice as a substitute for white rice may aid weight loss, along with a decrease in cholesterol.
🌾Healthful plant compounds🌾
Brown rice contains several other plant compounds that research has linked with health benefits.
White rice is a poor source of antioxidants and other plant compounds. Pigmented rice, including red-grained varieties such as purple rice, is particularly rich in antioxidants.
The bran of brown rice may be a good source of lignans and ferule acid:
Lignans are antioxidants that research Trusted Source has linked with lower risks of heart disease, menopausal symptoms, osteoporosis, and breast cancer.
Ferule acid is a potent antioxidant found in rice bran. Review studies say it has anti-inflammatory and antimicrobial effects and may help prevent cancer and diabetes.
🌾Vitamins and minerals🌾
The nutrient value of rice depends on the variety and cooking method. The bran and germ contain a high concentration of vitamins and minerals. White rice does not contain bran or germ and lacks these essential dietary nutrients.
Enrichment may add back some vitamins to white rice. Be sure to read labels when shopping, as different brands may add different vitamins.
The following table looks at the amounts of different nutrients in 100 g of brown rice Trusted Source, white rice Trusted Source, and enriched white rice Trusted Source for comparison:
- Manganese: Many foods, especially whole grains, contain this trace mineral. It is essential for metabolism, growth, development, and the body’s antioxidant system.
- Niacin: Also known as vitamin B-3, niacin in rice is mostly in the form of nicotine acid. Soaking rice in water before cooking may increase its absorption.
- Thiamine: Also known as vitamin B-1, thiamine is essential for metabolism and the function of the heart, muscles, and nervous system.
- Selenium: A mineral with various vital functions for the DNA, oxidative damage, and hormones.
- Magnesium: This mineral is essential for blood pressure, protein synthesis, energy, and more.
Rice also contains some pantothenic acid, phosphorus, riboflavin, and vitamin B-6, copper, and folate.
🌾Risks🌾
Rice is a safe food staple. Regularly eating rice may, however, have risks, especially if it accounts for a large proportion of a person’s daily food intake.
Type 2 diabetes
Type 2 diabetes is a common condition characterized by high blood sugar levels.
According to a 2019 review, white rice may increase the risk of type 2 diabetes. This is because it has a high glycemic index score, meaning that it can cause large spikes in blood sugar after a meal. Foods with a high glycemic index may increase the risk of diabetes.
That said, the review concludes that the differences between brown and white rice are inconclusive, and further studies in dietary patterns characterized by rice are needed.
On the other hand, brown rice — like other whole grains that contain fiber — may help reduce the risk of type 2 diabetes.
This difference between white and brown rice may be due to variations in the types and amounts of fibers and their glycemic index scores. It is important to note that consuming too many carbohydrates from any source can raise blood glucose levels, so it is important to control portion size regardless of whether the rice is whole grain or refined.
Eating fiber-rich whole grains instead of refined grains may have significant health benefits, including a reduced risk of diabetes.