Is Brown Rice Really Better For Me Than White Rice?

Is Brown Rice Really Better For Me Than White Rice?

If you want the short answer to the question, it’s Yes. Now, if you want a little more information, here’s the scoop.

Before anything is done to it, a grain of rice has the little piece in it that you think of as rice. A bran layer, a germ layer and finally a husk then cover the tiny grain. To make brown rice, the only thing that is removed is the husk. To make white rice the bran layer and the germ layer are also removed.

From a nutritional standpoint, most of the nutrients in rice are imbedded in the bran and germ layers. So when you eat brown rice, you are getting part of your daily B-vitamins, minerals and fatty acids. You are also getting a tiny amount of fiber. This is definitely a step up from white rice.

The other thing to consider is the glycemic index of the rice. This is the impact that the rice is having on your blood sugar. White rice averages about 60-80 (with 100 being the highest, and least desirable). Brown rice averages about 50-60. While brown rice clearly has an advantage over white rice, keep in mind that a grain like quinoa has a glycemic index of about 25. Nuts and beans also run around 20 or below.

So, the bottom line is still Yes. Brown rice is better for you than white rice. Now you can challenge yourself to find things that are even better for you than brown rice! If you haven’t tried it, give quinoa a whirl. Here’s how to cook it:

1 cup quinoa, rinsed and drained
1 ¾ cup water
Put them both in a pot and bring the water to a boil
As soon as it boils, turn the heat to low, cover the pot and don’t touch it for 15 minutes.
That’s it! Enjoy!


By | 2020-02-12T10:53:55-08:00 February 15th, 2012|Categories: Healthy Living|Tags: , , , , , |2 Comments

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  1. Kristen February 16, 2012 at 9:19 pm

    Excellent snippet of information, right to the point!  When eating more nuts though, I’m wondering if all nuts are okay?  I’ve heard that most are “poisonous” and the only ones that are not are cashews, macadamia, and filberts (not sure about the last one).  

    • Dr. Cari February 17, 2012 at 3:07 pm

      Hi Kristen,

      Well, I have to say that I am not one of the people that believes that all nuts are “poisonous”. I know that many of the actual allergies associated with nuts have to do with a fungus that grows on the nut, and can be ‘poisonous’ to some. However, as far as I know, peanuts are the main concern when it comes to the fungus issue. Plus, peanuts aren’t really nuts anyway, they are legumes. Cashews are definitely in the group of what I would consider the least allergenic of the nuts. But, I do recommend all types of nuts, just think ‘variety’. And, of course, if you find or know that you are sensitive to any nut, please do avoid it.

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