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Dietitians break down if brown rice is healthier than white rice, and how to make your bowl extra nutritious no matter which option you choose.
Brown rice is a whole grain, and white rice is the refined version of that same grain. Each whole grain of rice consists of three parts: the bran, the germ and the endosperm.
Our parents weren’t wrong: brown rice is objectively “healthier.” As Yawitz writes, it “provides more fiber and micronutrients per serving, making it a healthier choice overall.”
Brown rice does have more fiber, fat and a touch more protein than white rice because of the way it’s processed. Whole grains are made of three parts: the germ, bran and endosperm.
This kind of rice sheds its outer hull or husk but the bran and germ layer remain on, constituting the brown or tan colour of rice. White rice is the same grain without the hull, the bran layer, and the cereal germ. Red rice, gold rice, and black rice (also called purple rice) are all whole rice with differently pigmented outer layers. [1]
For that reason, my healthiest rice pick is an accessible whole grain that is probably already in your pantry: brown rice. Brown rice is easy to find, inexpensive and nutritious. One cup cooked of ...