Is White Rice Healthy for You?

White rice is a staple food in many cuisines all around the globe but is white rice healthy? A lot of folks will say that it just can’t be compared to its higher-fiber cousin, brown rice, but can it be part of a balanced diet?

In this guide, we’ll explore how the nutritional value of white rice compares to the nutritional value of brown and uncover the diverse health benefits of white rice. So, if you’ve been wondering whether white rice is healthy and if it’s as nutrient-rich as brown rice then we’ve got the answers.

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• Is White Rice Good for You?
• White Rice Nutritional Value
• What Are the Health Benefits of White Rice?

Is White Rice Good for You?

It’s fair to say that white rice enjoys a bit of a mixed reputation. Lots of guidance on the internet and social media advises that white rice is far less nutritious than other types of rice but is that the case? Just how healthy is white rice? 

In many countries around the world, white rice is by far the most popular grain and eaten much more frequently than brown rice. So, is white rice healthy? Although it is lower in some nutrients than brown rice, it still has a lot to add to a healthy, balanced diet.

Is white rice healthy and how does it differ from brown rice? To start answering the question "Is white rice good for you" we first need to dig a little deeper into what sets these two types of rice apart. Both white and brown rice have similar origins but are processed differently. Brown rice doesn’t refer to a particular type of rice; instead the name means any form of rice in its natural, wholegrain state.

In this form, a rice grain contains bran (the fibrous outer layer), germ (the nutrient-rich core) and the carbohydrate-heavy endosperm center. White rice is the refined form of brown rice which has had the bran and germ removed, leaving only the starch heavy endosperm. It then undergoes additional processing to give it a longer shelf life and to make it quicker and easier to cook.

Because it has been processed, many people find themselves wondering “How healthy is white rice?” and opt instead for the wholegrain version. However, in many countries, including the U.S., white rice is enriched with extra vitamins and minerals including iron, folic acid, niacin and thiamine which can help to boost its nutrition and mean that white rice is healthy for those looking for an easy-to-cook grain.

Pairing white rice with nutritious foods such as vegetables, lean proteins and unsaturated fats is a good way to eat it healthily. The cooking method matters too: steaming or boiling is usually the best way to prepare rice while deep-frying or cooking with excess oil or butter increases the calorie content. White rice can certainly be good for you, especially when balanced with healthy foods and prepared without excessive added fat.

Is Brown Rice Healthier Than White Rice?

If you break down the nutritional composition of a cup of white rice and a cup of brown rice you’d find that they’re broadly similar. Brown rice is slightly higher in calories, as well as protein, fat and fiber. Brown rice also contains slightly more phosphorus, which contributes to joint health and cell repair, and B vitamins to support good heart and overall health.

Dietary guidelines released by the U.S. Department of Agriculture and U.S. Department of Health and Human Services recommend that half of the grains in our diets come from whole grains such as brown rice and wholemeal bread. These high fiber foods have many health benefits including lowering the risk of developing illnesses such as diabetes and heart disease. 

So, what does this mean when figuring out just how healthy white rice is? While brown rice is generally considered healthier due to its higher fiber and nutrient content, white rice can still fit into a balanced diet — especially when combined with whole grains like brown rice to boost fiber.

Is White Rice Good for Weight Loss?

White rice is often vilified as a cause of weight gain but this isn’t necessarily the case. White rice as a food by itself does not appear to have a major impact on weight gain, although an excess of calories from any one food, including rice, can lead to extra pounds on the scale.

While white rice is healthy in moderation, the best choice for those seeking to lose weight is brown rice, plus other healthy lifestyle choices of course. The complex carbohydrates in brown rice help to keep you fuller for longer while its essential nutrients also support overall good health. It’s also easy to incorporate into delicious recipes, as you’ll discover at healthy online cooking classes.

White Rice Nutritional Value

At this point in the article, you’re probably wondering exactly how healthy is white rice and how exactly does it compare to brown rice? The table below details the nutritional composition of 100g of cooked white rice compared with the same serving of brown rice, as outlined by the USDA:

What Are the Health Benefits of White Rice?

We’ve established that white rice is healthy in controlled portions but did you know that it also has several health benefits?

Quick Energy Release

One of the main reasons people may wonder, “Is white rice healthy?” is its status as a high glycemic food. The Glycemic Index (GI) is a system which scores foods based on the extent they increase blood sugar. Foods with a low GI score raise blood sugar slower to a lower level while high GI foods raise blood sugar quicker.

As a result of having the bran and germ removed, white rice is characterized as a high GI food. As a result, it will have a quicker impact on raising blood sugar and supplying energy to the muscles, meaning white rice is healthy for those looking for a quick boost of energy prior to doing exercise.

Fortified With Vitamins

Is brown rice healthier than white rice because of its nutritional content? As mentioned above, brown rice contains more naturally occurring minerals but white rice is typically enhanced with added nutrients including B vitamins and iron. These vitamins and minerals all contribute to good health and support bodily functions including cell production and maintaining healthy skin.

Easy to Digest

Due to its higher fiber content, brown rice can be difficult to digest for those with stomach issues such as IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease). For people with these conditions, white rice is healthy and a better option as it may relieve symptoms such as bloating and discomfort.

Good Source of Magnesium

A high level of magnesium is another reason why white rice is healthy. Magnesium has many benefits for the body including supporting bone health, improving sleep and helping to regulate blood sugar.

Good for Gut Health

As further evidence fueling the debate “Is white rice healthy for you?” research indexed on PubMed suggests that cooking and then cooling grains, such as white rice, can significantly increase the formation of resistant starch. This process may also benefit digestion and support gut health. When consumed, these strands act as a prebiotic, supporting the formation of friendly gut bacteria and aiding digestion.

Tips for Adding White Rice to a Healthy Diet

We’ve established that the answer to the question “Is white rice healthy?” is “Yes, in moderation!” But, if you’re wondering how to start eating healthy this year, and maximize your food enjoyment while also working towards your diet and fitness goals, we’ve got a few tips.

White rice is healthy if you’re looking to make desserts that aren’t naturally high in sugar but are high in deliciousness. For example, Instant Pot rice pudding is quick to make and can be served with mango, berries or banana to boost its vitamin and fiber content.

Planning to hit the gym and seeking a great breakfast? White rice is healthy as a speedy source of energy and perfect for an explosive gym session. Combine eggs or tofu with vegetables such as mushrooms, spinach and tomatoes and serve on cooled white rice.

This will not only give you a burst of energy but will help your good gut bacteria; two more reasons why white rice is healthy. Alternatively you could make a batch of warm and comforting congee rice porridge that’s great with fresh fruit.

Try substituting part of your serving of white rice with colorful wild rice. The flavor of the wild rice contrasts well with white rice and can be used alongside your favorite dishes such as red chili, curry shrimp or other tasty dinner food ideas.

If you’re seeking more inspiration for healthy recipes that feature rice then cooking classes near you have lots to offer. They’ll give you invaluable kitchen skills and teach you how to make a smorgasbord of rice recipes from around the world, from Spanish paella to Japanese sushi.

We’ve gone into detail here to answer the questions “Is white rice healthy?” and “How healthy is white rice?” While white rice is not unhealthy in and of itself, there is lots of evidence to suggest that choosing brown rice instead can be better for overall health.

Although the nutritional profile doesn’t differ significantly between the grains in terms of calories, the increased fiber and vitamins in brown rice can help to balance blood sugar and maintain key body functions.

However, the answer to the question “is white rice healthy?” is not a straightforward no. It can be great for those with inflammatory digestive issues who may need to limit the amount of fiber they’re consuming. It also has several other benefits including supporting gut health.

Therefore, it’s not necessary to remove white rice completely from your diet. Moderation and balance with other food groups are key. Additionally, taking simple steps such as adding extra vegetables to your favorite dish can make white rice a healthy and enjoyable part of your everyday diet.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.