Is Brown Rice really healthier than White Rice
A few years ago I was working with my Naturopath working out my allergies and I had to go on a yeast free diet. The first week consists of eating nothing but rice to help neutralise the bacteria in the gut.
At the time I asked my Naturopath if eating brown rice was better for than white rice, and she said "Rice is rice, and there is no real difference between them other than brown rice has the hull on the grain still."
Looking further into the differences between the two rices, my Naturopath was right, there really isn't all that much difference in nutritional value between the two.
As mentioned brown rice still has the hull, the bran layer and the germ still intact, which gives brown rice a higher level of fiber, and there are some vitamin and mineral differences, with brown rice having a slightly higher level of B Vitamins and phosphorus.
Brown rice is also slightly higher in calories, carbs, protein and fiber. However it is easy to add the extra protein and fiber to white rice to equal it out to brown rice, such as adding legumes and non starchy vegetables to your meal.
Here is the breakdown of both types of rice:
1 cup of cooked long grain white rice
4 grams protein
1 gram fiber
45 grams carbohydrate
0.5 gram fat
1 cup of cooked brown rice
6 grams protein
3 grams fiber
52 grams carbohydrate
2 grams fat
The conclusion yes brown rice is slightly healthier, but the bottom line is it really does come down to how you plate your food, and so long as you have as mentioned legumes and vegetables also plated with your rice than its one less stress to have with your healthy eating.