Brown rice vs. white rice: Nutritionists settle the great food debate

It’s time to settle an age-old nutrition debate: Is brown rice or white rice better for your health?

Nutrition pros say they’re used to the inquiry. 

“As a nutrition professor, I often get asked in class what type of rice (brown or white) is healthiest for someone,” Martha Lawder, clinical assistant professor at University of the Pacific – School of Health Sciences in Sacremento, California, tells Fox News Digital.

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“The USDA encourages that at least 50% of our intake be whole grains and that a serving of rice is one cup,” she adds. “This could mean including both brown and white rice in different ways in your diet to meet your nutrition needs.”

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Alix Turoff, a registered dieitian and owner of Alix Turoff Nutrition and Fitness in Manhasset, New York, says there’s not much difference between the two types of rice.

 

 
 

 
 
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A post shared by Alix Turoff MS, RD, CPT (@alixturoff_rd)

Turoff breaks down the specs of a ¼ cup of each rice as follows:

White rice

150 calories

0g fa

35g carbs

0g fiber 

3g protein

5g fiber

6 grams of protein

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Personally, Turoff loves making a nutrient-dense version of “fried rice” (that isn’t actually fried) by mixing either white or brown rice with a package of frozen cauliflower rice plus frozen veggies, sautéed onion and garlic, an egg, edamame, a dash of sesame oil and coconut aminos. 

White rice is a great option for athletes because there is less fiber and can quickly be digested, according to nutrition experts. (iStock)

If you’re still curious, here’s a deep dive into the nutrition qualities of brown rice vs. white rice.

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“White rice can be a great option for athletes. Since it has less fiber, it can be digested quickly to help meet energy demands or help replenish glycogen within the muscles,” says Lawder.

Brown rice is rich in vitamins and minerals that can improve your metabolic health, nutrition experts say. (iStock)

What are the health benefits of brown rice?

As noted above, “brown rice is a great whole grain option to help meet your fiber needs,” says Lawder. 

“Since it has fiber, it can slow digestion and help reduce spikes in blood sugar,” she notes.

There are other types of rice that have nutritional benefits — red and black rice contain anthocyanins which are powerful antioxidants.  (iStock)

What about other types of whole grain rice?

But wait, there’s more – types of rice, that is.

“There are other whole grain rice options, like black or red rice. These two whole grain rices provide similar nutritional profiles to brown rice, but also contain natural color pigments called anthocyanins,” says Lawder. 

The final verdict: Eat whichever grain you prefer and find other foods to compensate for the nutritional needs that may be lacking. (iStock)

What’s the final verdict on rice?

Now that you’ve got the scoop on white rice vs. brown rice, you might be thinking: Which should I scoop onto my dinner plate (or breakfast, or lunch plate) today?

Lawder says it’s okay to consume white rice if that’s what you like. 

“Just make sure you eat some other whole grains to help provide micronutrients to your metabolism,” she notes.