The question many ask themselves when buying groceries is if they should buy brown rice or white rice, so I hope that this article will help you to make up your decision.

We will review and compare the nutrients of each and I will also attach a study that analyzes many other investigations regarding the consumption of each of these rice and that can give us a great indication of which is the best option for us.

By the way, my recommendation before anything else is that when you buy a product you should check the ingredients to confirm that this product really is what its label says.

I tell you this because I have found many products with the label “whole grain“ or “brown rice” which is really a lie because legally it’s enough that they have a minimum percentage of natural ingredients to be able to call it that way. For that reason, to avoid any type of scam with the labels it is better that you read the ingredients so that you can confirm that the brown rice really is brown rice.

Brown rice or white rice

To begin, let’s make a comparison according to their nutritional table and using the same portion in both.


  • White rice: 205 kcal
  • Brown rice: 248 kcal


  • White rice: 4.25g
  • Brown rice: 5.53g


  • White rice: 0.44g
  • Brown rice: 1.96g


  • White rice: 44.51g
  • Brown rice: 51.67g


  • White rice: 0.6g
  • Brown rice: 3.2g

As we see, brown rice is much better in terms of quantity of nutrients as well as quality since its fat is healthy, its carbohydrates provide good quality of energy, fiber improves digestion, its protein also provides energy and muscle fortification.

White rice is brown rice but without bran and without germ which means that the remain lacks a large part of antioxidants, B vitamins, minerals, fats, fiber, and even protein.

For those who are careful with gluten should know that neither contains it, so it is a naturally gluten-free food.

The association of type 2 diabetes with the consumption of white rice and with the consumption of brown rice has been studied. It was reported that consumption of white rice (1 serving per day) is related to an 11% increase in the development of type 2 diabetes, especially in Asian people.

On the other hand, the consumption of brown rice was associated with a risk reduction of type 2 diabetes when people consumed 2 to more servings of brown rice each week (not even per day) and obtained a reduction of 11%.

Therefore, it was recommended to replace white rice with brown rice to reduce the likelihood of type 2 diabetes by approximately 22%.

It is not guaranteed but it can be an influential factor, besides considering that it’s a simple change in the diet it’s worth trying.

Another benefit of making this transition is that it increases the obtainment of nutrients such as fiber and magnesium.

The consumption of foods rich in fiber should be done progressively and not quickly for the body to get used and thus avoid the occurrence of diarrhea, constipation, gas or bloating.

So, if you don’t have the habit of consuming brown rice then begin by adding it every week and slowly increasing the amounts.

Personally, when I cook, I usually use brown rice and I can say that over time you get to enjoy more the flavor of brown rice than of white rice because it seems to better assimilate spices and flavor.

If you have an experience that you would like to share regarding the consumption of brown rice then leave it in the comments.

By the way, you can write me through social networks as @lenusme and I’ll also be sending by mail any other news on this topic to add your email [here].

Finally, don’t forget to stay healthy and to subscribe.

See you in the next post. Tschüss!


  • Is brown rice or white rice better for health? | Megan Ware RDN LC | Medical News Today | 2017.10.24 | [Link]
  • White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review | BMJ. 2012; 344: e1454 | [Link]
  • Rice intake and type 2 diabetes in Japanese men and women: the Japan Public Health Center-based Prospective Study | Am J Clin Nutr. 2010 Dec;92(6):1468-77. doi: 10.3945/ajcn.2010.29512. Epub 2010 Oct 27 | [Link]
  • Prospective study of dietary carbohydrates, glycemic index, glycemic load, and incidence of type 2 diabetes mellitus in middle-aged Chinese women | Arch Intern Med. 2007 Nov 26;167(21):2310-6 | [Link]
  • White rice, brown rice, and risk of type 2 diabetes in US men and women | Arch Intern Med. 2010 Jun 14;170(11):961-9. doi: 10.1001/archinternmed.2010.109 | [Link]
  • Influence of parboiling and physicochemical characteristics of rice on the glycaemic index in non-insulin-dependent diabetic subjects | Eur J Clin Nutr. 1996 Jan;50(1):22-7 | [Link]
  • Substituting white rice with brown rice for 16 weeks does not substantially affect metabolic risk factors in middle-aged Chinese men and women with diabetes or a high risk for diabetes | J Nutr. 2011 Sep;141(9):1685-90. doi: 10.3945/jn.111.142224. Epub 2011 Jul 27 | [Link]