Brown Rice Vs White Rice Which One You Should Pick

Brown vs white riceEverybody’s favorite topic and along with confusing sometimes. In this article, I’m going to make it clear what is the difference between Brown rice vs White rice.

By the way, when I had no knowledge of nutrition, I used to love having only white rice. But when I learned about deep in nutrition then, the reality I got to know why brown rice is preferred source for those who belong to fitness.

However, for a healthy lifestyle, the right choice of foods must be on your plate. And the right foods always play a major role in every aspect.

Focusing on low or medium glycemic carbs could the healthiest things for yourself. Brown rice is considered medium glycemic index food and all milk products low and white rice is high glycemic.

High glycemic is not good for your insulin levels, it spikes your insulin levels all of a sudden as well all provide you a short period time of energy. And especially, if your goal is fat loss, then it can create inhibition in your fat loss journey. Before choosing high glycemic carbs to keep your goal in mind. Let’s see some difference and benefits.

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Difference Between Brown Rice Vs White Rice

However, it’s not enough for me to greenlight having as much as you want, While white rice is initially as brown rice, but it is polished and milled.

While white rice is initially as brown rice, but it is polished and milled to remove the germ and bran. Unfortunately, this type of process strips away a lot of its essential nutrients. Hence, white rice is also called empty calories that digest very fast in the body.

In fact, brown rice is higher in sodium and it has significant amounts of some minerals, including magnesium, selenium, and manganese, etc. Brown rice is also no 1 favorite food for fitness freaks.


Brown rice vs White rice are both can be helpful for you. Both have their own advantages. When it comes to gain muscle, you can add up to 1 cup of white rice before workout, will provide you sufficient energy during the workout. Brown could be the best choice for fat loss and diabetic patient since it has medium glycemic index, and doesn’t spike insulin. Which can further cause of diabetes

Benefits of Brown Rice

1. Helps Prevent Heart Disease

As I mentioned above that brown rice has some minerals, including magnesium, selenium, and manganese. In fact, these are key nutrients for keeping your heart good and healthy especially magnesium.

Actually, your body uses energy to help control your heart beats and dilate your arteries, generate the energy that your heart needs to beat efficiently.

After all, The fiber ratio in brown rice can help keep your cholesterol levels balanced and help prevent indigestion issue too.

2. Brown Rice Is Good for Healthy Blood Sugar and Inflammation

If you eat moderate amounts of brown rice, can help promote healthy cholesterol like others whole grain foods.

Due to  sufficient amounts of fiber, it slows down the absorption. Therefore, it doesn’t absorb as quickly as other carbs. Which results in, it keeps you fuller for a long time and prevents from a sudden spike of your insulin levels, it has an overall effect of helping prevent inflammation, this is the primary cause of heart and other chronic diseases.

The power of brown rice is to keep your insulin levels and blood sugar controlled. Replace just one third of white rice with brown rice can lower the risk of evolving type 2 diabetes by 16 percent.

3. Good For Your Gut

Yes, brown rice is also very helpful for your gut. Besides, fiber is a primary food source for your good bacteria. There are 100 trillion bacteria in your gut. Always be nice to them, and your health depends on what you eat all day long. Therefore, a healthy choice is always associated with a long and healthier life.

Science has scratched the surface of understanding the ways gut bacteria effect on our health. I want to tell you that keeping them healthy is linked with improved digestion, better immunity, and weight management.

4.Helps Weight Control

Eating brown rice rather than eating white may also significantly reduce weight, and BMI ( body mass index). However, it is based on your overall calories intake. Remember that. But helps you to do so.

One study compiled date on 29,683 adults and 15,280 children. Researches found in that, the more whole grains people ate, the lower their body fat had. Study

in one more study, researchers followed more than 74,000 women for 12 years and this found that women who consumed more grains perpetually less weight than those who consumed fewer calories. Study

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 Cooking Brown Rice

You can replace your white rice with brown. And can make it with different-different types, according to your choice. This is a simple recipe, on top of that you can add more of things as per your taste. I eat this one. By the way, I’m not a  chef. As per your cooking skills you can prepare with different varieties.

Brown Rice And Soya Chunks

  • 1 cup Brown Rice
  • 1/4 cup Chickpeas
  • 1/4 cup Kidney Beans
  • 30-40g Soy Chunks
  • 2sp Tomato, Onion
  • 3sp Red Bell Pepper or Green
  • 1/2-1 tablespoon Olive Oil
  • Lemon, Salt, Black Pepper and Ketchup

1. Cook brown rice, kidney beans, and chickpeas.

2. Do medium and slow cooking. Please, don’t overcook, otherwise, you will lose your nutrition value.

3. You can also use coconut oil rather than olive oil, but don’t overuse it.


If you have a serious fitness goal like if your goal is fat loss especially, once in a week white rice you can add to their diet. Apart from that, if you want to gain muscle, can have up to 2 times a week. I also do the same thing in order to keep balanced and maintain taste. Brown could be the best option if you have already a diabetic patient or BP as I mentioned above. Stick to brown rice. Since it doesn’t spike your insulin, and also keeps maintaining your BP too.

Keep loving and sharing my posts, so that everybody can get information and avail of these posts. Many more to come absolutely free.


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About Manish Upadhyay

My health paradise is committed to bringing some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

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