White Rice vs. Brown Rice: Which is Healthier?

1,895 Views Updated: 11 Sep 2018
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White Rice vs. Brown Rice: Which is Healthier?

Rice is an important food crop around the globe, not only for humans but also for animals. More than any other crop, it is Rice that feeds a large number of people, especially in the Asian countries. It's a staple food just like onions and potatoes. Brown and White are the common varieties consumed worldwide. And this staple food is considered to be both healthy and unhealthy in its own peculiar ways.

Brown is considered to be a healthier option; however, white is still more preferred. So, exactly what are the brown rice and white rice calories? Why do bodybuilders eat brown rice instead of white? Brown rice or white rice for weight loss, which one is better? Let's find out.  

Brown Rice vs. White Rice: Calories

Talking about white rice, they are a source of empty calories along with fewer necessary nutrients. However, when it comes to brown rice, they are a step further. It is a bigger source of nutrients along with being high in fiber, antioxidants, minerals, and essential vitamins.

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Brown Rice vs. White Rice: Weight Loss

It is said that consumption of brown rice helps in significantly lowering your weight. Whereas on the other hand, white rice increases the circumference of both your hips and waist along with raising the Body Mass Index. So, the more you consume whole grains, the more is the weight decline rate. 

In a particular study, researchers constantly followed more than 74,000 women for about 12 years. They found out that women who consumed whole grains weighed less as compared to the ones who were on the white rice diet. It also proved that when your blood antioxidants levels increase, your weight tends to decrease. All thanks to brown rice for leaving such an impact!

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Why Do Bodybuilders Eat Brown Rice Instead Of White?

Rice is an affordable commodity and easy to prepare option for bodybuilders. A bodybuilder ideally needs to consume around three to five meals each day. So, rice can be prepared in larger quantities and can also be stored for the day ahead. His/ her diet must include lean proteins along with whole grains and carbohydrates. Rice is a high-calorie food that helps the body builders in putting on mass. And that also helps them in putting forward a presentable physique every time.

But is white rice good for building muscle? First preference for any body builder is brown rice. There are a couple of reasons for such a choice. First, brown rice is high in protein and fiber. These essential nutrients are present in the outer casing of each grain that haven't been removed. And secondly, brown rice is a source of lasting energy for the body as they are heavier to digest. Whereas white rice is easily digested, it isn't a long-lasting energy source, and has its nutrient casing removed. However, white rice can be a beneficial post-workout carb source.

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Brown Rice

When it comes to choosing between brown rice and white rice, the best choice is brown rice. This is because brown rice has a greater amount of nutritional value in comparison to white rice. White rice is what is found in brown rice. When brown rice is processed and polished the upper layer is removed and all the nutrition is lost. This is when white rice is formed. This clearly explains the fact that brown rice is far more beneficial for health in comparison to white rice. Nothing is really altered if you have to change from using white rice to brown rice. You may feel a little change in the taste, but you get to consume a larger amount of nutrition on a daily basis.

What is convenient about brown rice is the fact that, just like white rice you can consume it in various ways. Have it as a base dish, cook it into various dishes. You will have a huge amount of options when it comes to brown rice. It will be a great way of consuming nutrition and also having a very filling meal both at the same time. If you are looking for a fulfilling meal and a healthy option both at the same time, nothing better than brown rice.

It is true for a lot of us that we have grown up consuming white rice and have been doing so for a long period of time. Making a change in the diet is very difficult for a lot of people. It becomes very uncomfortable, but, is it not a great option to consume double the amount of nutrition on a regular basis. You get all the benefits, all at the price of making a small change in your diet, and may be compromising on the taste a little bit.

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