The two most popular types of rice are long-grain brown and white. Both are delicious, versatile, and economical forms of nutrition. Plus, they’re gluten-free, so they can be consumed by people with celiac disease and gluten sensitivity.

Rice is a grain commonly consumed all over the world. It’s the world’s third highest-produced grain crop, after corn and wheat and is consumed by millions. Two of most popular types of rice are long-grain brown and white. Both are delicious, versatile, and economical forms of nutrition. Plus, they’re gluten-free, so they can be consumed by people with celiac disease and gluten sensitivity. But which one is healthier for you? Let’s take a closer look at brown rice vs. white rice.

First, a little history on brown rice vs. white rice. The origin of rice goes back thousands of year to as early as 2,500 BC, according to the University of California at Davis. First cultivated in China, rice later spread throughout Sri Lanka and India. For about 3,500 years, rice also was grown in Africa, but its cultivation there declined as Asian species were introduced. Rice was introduced later in Middle East, Europe, America and Australia.

Rice is an especially useful crop because it can grow in all sorts of climates and conditions, from wet and flooded areas to desert regions.

Nutrition Matters: Brown Rice vs. White Rice

As for nutritional value, here’s a comparison of brown rice vs. white rice. According to the USDA, one cup of cooked, enriched, long-grain white rice provides:

• 205 calories
• 4.25 g of protein
• 0.44 g of fat
• 44.54 g of carbohydrates
• 0.6 g of fiber

One cup of cooked, long-grain brown rice provides:

• 248 calories
• 5.53 g of protein
• 1.96 g of fat
• 51.67 g of carbohydrates
• 3.2 g of fiber

The following chart shows additional information about the nutrients found in white and brown rice (information courtesy of USDA):

While white rice is lower in calories, fat, and carbohydrates, brown rice has more protein and fiber. Brown rice also contains more magnesium and zinc, but white rice contains more iron. So, is brown rice or white rice better for you?

Brown Rice vs. White Rice: The Benefits and Risks

While white rice has been somewhat vilified by nutrition experts, there are still a few advantages to this popular type of grain:

• It’s easier to digest, so it can be consumed by those suffering from gut conditions like diverticulitis or diarrhea. White rice can be recommended for those who need to follow a low fiber diet due to problems with their gut. It also can be a better choice for those with kidney disease.
• White rice takes less time to cook because it is stripped of its bran and germ. In turn, it offers less nutrients. In the US and other countries, white rice is sometimes enriched with iron and B vitamins.

Many nutrition experts, however, have concluded that the following risks outweigh the benefits:

• White rice lacks dietary fiber.
• People with diabetes should avoid white rice because it can rapidly increase the sugar levels in their blood. Studies have shown that compared to brown rice, eating white rice increases the risk of developing diabetes.

Where white rice has drawbacks in terms of nutrition, brown rice shines:

• Brown rice is considered a whole grain because only the outer husk is removed while its bran and germ (which include additional fiber) are retained. Fiber can help with weight management and constipation. Whole grains like brown rice can help to maintain a healthy body weight, reduce your risk of certain types of cancer, reduce inflammation, balance your insulin levels, and lower your triglycerides.
• It is a better source of antioxidants, such as vitamin E and selenium, compared to white rice.

But, brown rice does have a couple of disadvantages:

• Brown rice can be difficult to digest. Because of the amount of fiber, phosphorus, and potassium it contains, brown rice isn’t recommended for people with gut issues and kidney disease.
• Brown rice takes twice as long to cook than white rice.

Is White Rice or Brown Rice Healthier?

According to the nutrition facts, brown rice does have a bit more nutritional value than white rice does, while in turn, white rice is easier on the stomach and the calories. If you do not have dietary restrictions, brown rice could be a healthier option when choosing between the two.

Brown Rice vs. White Rice: The Contamination Question

One important factor to consider is that rice sometimes is contaminated with arsenic, a heavy metal that the grain absorbs from the ground as it grows. While an organic form of arsenic is naturally found in plants and animals, health experts are more concerned about the inorganic form, which is more toxic and may cause cancer, vascular disease, hypertension, type 2 diabetes, and heart disease.

The inorganic form of arsenic is often found in the bran portion of the rice grain; therefore, brown rice contains slightly more of it than white rice.

If you consume rice occasionally, your risk of exposure will remain low. However, those who eat rice and rice products on a daily basis— people following a gluten-free diet—are at a higher risk.

Following these tips may help reduce your risk of exposure:

• Choose white or aromatic varieties of rice, such as jasmine or basmati, over brown rice.
• Always rinse rice before cooking.
• Children and pregnant women should consume limited portions of rice.

For more information about arsenic, check out our posts 4 Worst Heavy Metals for Your Heart and Is Arsenic in Wine a Cause for Concern?