White Rice
Admittedly, white rice gets a bad rap, despite being a main food source for over half the world’s population, according to Utah State University. But why is there so much hate for such a popular and abundant food source? Well to become ‘white rice’, the rice grain is refined, with the outer layers removed and most of the nutritional value discarded with them.
However despite being less nutrient dense, white rice packs a slightly lower calorie count than it’s counterpart, with only 206 calories per cup compared to 216 in brown rice.
The missing nutrients also come with another upside, meaning that white rice can be kept longer than other forms of rice, great for meal prepping and bulk buying.
Brown Rice
It’s hard to argue against the benefits of brown rice. Less refined that white rice, brown rice is higher in fibre, packs a higher protein punch, and has a lower glycemic index, meaning that it’s energy can be used for longer, over a longer period of time. Foods with a lower glycemic index can decrease the risk of developing Type 2 diabetes, according to the Harvard School of Public Health.
A further benefit to a decreased refinement process means that brown rice is also higher in magnesium and zinc, often with up to 4 times the nutritional density of white rice. Hard to pass by.
| Brown (RDI) | White (RDI) | |
| Thiamine | 6% | 1% |
| Niacin | 8% | 2% |
| Vitamin B6 | 7% | 5% |
| Manganese | 45% | 24% |
| Magnesium | 11% | 3% |
| Phosphorus | 8% | 4% |
| Iron | 2% | 1% |
| Zinc | 4% | 3% |
*RDI = Recommended Daily Intake
