Brown rice versus white rice: A head-to-head comparison

You can find rice in a rainbow of colors: purple, black, gold, red, brown, and, of course, white. But when you're faced with the decision of brown rice versus white rice, how do you know which to choose?

What is the difference between brown rice and white rice?

The difference between the two comes down to more than just color. It's also about how they are processed.

Brown rice is a whole grain, which means it contains all three components of the grain: the bran, endosperm, and germ.

When white rice is processed, it's stripped of the bran and the germ. The remaining endosperm is starchier and not as nutrient-dense as the whole grain.

White rice typically cooks faster than brown rice.

Nutritional comparison: Brown rice versus white rice

Brown rice and white rice can both be part of a healthy diet. But because brown rice retains the bran and germ, it's more nutrient-dense than white rice. For example, brown rice delivers more fiber, magnesium, potassium, iron, and certain B vitamins (B₁, B₃, B₆, and B₉) than white rice.

White rice is easier to digest, in part because it's lower in fiber. That may be beneficial for some people at certain times. For example, individuals with irritable bowel syndrome or inflammatory bowel disease may need to watch how much fiber they get during flare-ups of those conditions.

But if you're otherwise healthy, a diet rich in fiber-filled whole grains — including brown rice — is linked with a number of health perks, including reduced risk of heart disease and type 2 diabetes, and weight management.

The glycemic index: How brown rice and white rice compare

The glycemic index (GI) is a scoring system that ranks foods from 0 to 100 based on how much they increase blood sugar. The lower the GI score of a food, the lower and slower your blood sugar climbs after you eat. Glycemic index is particularly important for people with diabetes, who are more likely to experience quick, high blood sugar spikes than those without the condition.

White rice has a high glycemic index, in the range of 73 ± 4. Brown rice is categorized as a medium glycemic index food, with a GI of 68 ± 4.

Eating white rice is also linked to a higher risk of developing type 2 diabetes, while eating brown rice is linked to a lower risk.

Calorie comparison

The calories contained in brown and white rice are similar.

• A cup of cooked medium-grain brown rice contains 218 calories.
• A cup of cooked medium-grain white rice contains 242 calories.

The bottom line: Is brown rice healthier than white rice?

Brown rice, which contains more nutrients and fiber and has a lower glycemic index value, is a healthier choice for most people. But if you're experiencing a flare-up of a digestive condition that makes it harder to digest fiber, white rice may be a better option for you — at least until your symptoms improve.