{"id":4077,"date":"2023-07-10T00:54:43","date_gmt":"2023-07-10T00:54:43","guid":{"rendered":"https:\/\/fitadelphia.com\/?p=4077"},"modified":"2023-07-10T00:54:43","modified_gmt":"2023-07-10T00:54:43","slug":"white-rice-vs-brown-rice-whats-the-difference","status":"publish","type":"post","link":"https:\/\/fitadelphia.com\/index.php\/2023\/07\/10\/white-rice-vs-brown-rice-whats-the-difference\/","title":{"rendered":"White Rice vs. Brown Rice: What\u2019s the Difference?"},"content":{"rendered":"\n

The history of rice cultivation stretches back hella far \u2014 even further back than most crops. Some research<\/a> suggests that it was first domesticated as many as 10,000 years ago.<\/p>\n\n\n\n

Though white rice boomed as a cash crop in the American South starting in the 1600s<\/a>, it wasn\u2019t really until the health food movement of the 1960s and 1970s that brown rice even registered on most Americans\u2019 radars. In fact, it still hasn\u2019t totally shed that hippie-dippy image, always the underdog to white rice in everything from sushi<\/a> to jambalaya<\/a>.<\/p>\n\n\n\n

When it comes to white rice versus brown rice<\/a>, the difference is kind of obvious, at least on the surface \u2014 but what are their other differences, and is brown rice actually healthier than white?<\/p>\n\n\n\n

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Brown rice<\/a><\/h2>\n\n\n\n

Brown rice\u2019s healthful reputation can be traced to the fact that, well, it has more nutrients. (Yep, it\u2019s pretty straightforward.)<\/p>\n\n\n\n

Brown and white rice both start out from the same material: grains encased in a protective husk. After harvest, they both go through a milling process to reveal the brown rice beneath, which has an outer coating called the bran and a little opaque nugget known as the germ.<\/p>\n\n\n\n

This bran<\/a> is rich in fiber, while the germ<\/a> is loaded with B vitamins and minerals like magnesium<\/a>, vitamin E, and iron (as well as some fiber and quite a bit of protein).<\/p>\n\n\n\n

That bran layer doesn\u2019t just give brown rice fiber<\/a> and its signature earthy taste, but also affects how it cooks. Because the fiber in bran acts as a sort of protective barrier, it makes it difficult for moisture to pass through and get absorbed by the grain. (That\u2019s why you may find brown rice drier and harder than its white counterpart.)<\/p>\n\n\n\n

The other potential downside to the bran layer? It contains phytic acid, which can prohibit the absorption of some nutrients<\/a>. (Fortunately, soaking it overnight<\/a> will help mitigate these effects.)<\/p>\n\n\n\n

Then again, phytic acid could actually be beneficial for preventing kidney stones<\/a> and creating a lower glycemic response<\/a> \u2014 so it\u2019s not necessarily a reason to kick brown rice to the curb.<\/p>\n\n\n\n

And when you consider brown rice\u2019s other benefits (like being linked to weight loss<\/a>, reduced blood pressure<\/a>, and lower markers of inflammation<\/a>), you might be convinced this whole grain deserves a place on your plate.<\/p>\n\n\n\n

One caveat, though: Brown rice does contain more arsenic<\/a> than white \u2014 about 80 percent more<\/a>, to be exact.<\/p>\n\n\n\n

If you\u2019re concerned about consuming harmful amounts of arsenic from brown rice, try varying your grain choices. (Might we suggest queuing up some quinoa or getting freaky with freekeh<\/a>?) Also, cooking it with more water than usual can help. Using a 4-to-1 ratio<\/a> of water-to-rice can remove about half the arsenic.<\/p>\n\n\n\n

White rice<\/a><\/h2>\n\n\n\n

White rice is the rice that goes bran-less. It takes processing a step further and is \u201cpolished,\u201d shedding its bran and germ to become a refined grain. This leaves only the starchy endosperm.<\/p>\n\n\n\n

It may be a mild, chewy base for curries<\/a> and stir-fries but it doesn\u2019t offer as much nutrition as unrefined brown rice. That said, lots of food manufacturers enrich their white rice with nutrients like folate and iron, so check labels to know what you\u2019re getting!<\/p>\n\n\n\n

White rice not only contains fewer vitamins and minerals, but has a higher glycemic index (GI) score<\/a> than brown rice, meaning it can raise blood sugar more quickly. However, a food\u2019s GI score isn\u2019t always the most reliable indicator of how it\u2019ll impact blood sugar, according to some research<\/a>.<\/p>\n\n\n\n

If you have type 2 diabetes or are at risk for developing it, you may want to be careful about the amount of white rice you eat.<\/p>\n\n\n\n

An older study from 2012<\/a> found that greater consumption of white rice was associated with a higher risk of developing this disease. You might also try pairing white rice with higher fiber foods, since a diet high in fiber is associated with reduced risk of type 2 diabetes<\/a>.<\/p>\n\n\n\n

Other research<\/a> has found that eating more of the white stuff may be associated with metabolic syndrome \u2014 a cluster of symptoms that can include obesity, high blood pressure, high cholesterol, and larger weight circumference.<\/p>\n\n\n\n

If you\u2019re on a low carb diet<\/a>, keep in mind that both white and brown rice are fairly high in carbs (hence the rise of cauliflower rice<\/a>). But they make a great choice for folks with celiac disease or gluten sensitivity since they\u2019re gluten-free.<\/p>\n\n\n\n

As for cooking, white rice can be your go-to when you\u2019re in a hurry. Stripped of the bran, the bare endosperm soaks up water easily, so it cooks faster and becomes more tender. Basic recipes for white rice usually only call for about 15 minutes of boiling, while brown takes around 50 minutes, despite using more or less the same method.<\/p>\n\n\n\n

Can you use white and brown rice interchangeably?<\/a><\/h2>\n\n\n\n

Go for it (once it\u2019s cooked, of course)! Brown rice is chewier and nuttier than white rice but you can use it as the base of a salad, fried rice, casserole, or stir-fry<\/a> \u2014 essentially, anywhere you\u2019d use white rice. Leftover brown rice can be turned into tasty, nutritious rice pudding too.<\/p>\n\n\n\n

Just note that if your recipe involves cooking the rice as part of a larger dish, the cooking time and liquid content won\u2019t be the same from brown to white. Adjust recipes using your best judgment \u2014 or scope out our guides on how to cook both\u00a0white<\/a>\u00a0and\u00a0brown<\/a>\u00a0varieties.<\/p>\n\n\n\n

Brown and white varieties<\/a><\/h2>\n\n\n\n

Within the categories of brown rice and white rice, there are oodles of varieties. Jasmine rice, basmati rice, and sticky rice, for instance, all come in both brown and white versions, and there are other differences that distinguish them further, like the length of the grain.<\/p>\n\n\n\n

In general, basic nutrition differences hold true between white and brown, no matter the variety. (As in, whole grain rice will offer more fiber and micronutrients than refined.)<\/p>\n\n\n\n

That said, you may find cooking times and best practices vary. Follow package instructions for cooking any rice and you should be good to go for a pleasantly chewy, starchy side dish.<\/p>\n\n\n\n

How to cook brown and white rice<\/a><\/h2>\n\n\n\n

Whether you go for brown or white, you\u2019re eating one of the oldest, most widely consumed grains enjoyed by humankind. Here are five recipes to celebrate that fact.<\/p>\n\n\n\n

1. Rice pilaf<\/a><\/h3>\n\n\n\n

Pilaf gets extra flavor from being simmered in broth \u2014 and from being toasted in the pan before adding the liquid. If you don\u2019t have a recipe like this in your back pocket already, this one\u2019s an excellent starter. It\u2019s a trusty all-purpose side dish that goes with just about everything.<\/p>\n\n\n\n

Get our rice pilaf recipe.<\/a><\/p>\n\n\n\n

2. Spanish rice<\/a><\/h3>\n\n\n\n

Whether it\u2019s in burritos or alongside spicy favorites like chiles rellenos, a batch of Spanish rice is a no-fail way to round out a Mexican-inspired meal<\/a>.<\/p>\n\n\n\n

Get our Spanish rice recipe.<\/a><\/p>\n\n\n\n

3. Brown rice and gai lan jook<\/a><\/h3>\n\n\n\n

Want a novel alternative to fried rice? By using brown rice and leafy Chinese broccoli, jook \u2014 a Chinese rice porridge \u2014 becomes a powerhouse of both flavor and nutrition.<\/p>\n\n\n\n

Get our brown rice and gai lan jook recipe.<\/a><\/p>\n\n\n\n

4. <\/strong>Brown rice veggie burger<\/a><\/h3>\n\n\n\n

Part of the beauty of brown rice is that, like some other whole grains, it\u2019s hardy enough to be mixed into larger recipes without turning to mush. In these veggie burgers, it adds heft and substance. Veggies and spices also lend a hand to produce a patty that\u2019s totally worth chowing down.<\/p>\n\n\n\n

Get our brown rice veggie burger recipe.<\/a><\/p>\n\n\n\n

5. The best rice pudding<\/a><\/h3>\n\n\n\n

Because white rice is pretty much all starch<\/a>, it\u2019s your best pick for rice pudding. As it releases that starch into the milk it\u2019s simmered in, it gets increasingly creamy and thick, sticking to the back of your spoon just the way you want it to.<\/p>\n\n\n\n

Get our best rice pudding recipe.<\/a><\/p>\n\n\n\n

<\/a><\/p>\n\n\n\n

by: greatist.com<\/p>\n","protected":false},"excerpt":{"rendered":"

The history of rice cultivation stretches back hella far \u2014 even further back than most crops. Some research suggests that it was first domesticated as many as 10,000 years ago. Though white rice boomed as a cash crop in the American South starting in the 1600s, it wasn\u2019t really until the health food movement of the 1960s and<\/p>\n

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