White rice may be at the top of the list of foods with a bad reputation. Not only is it looked down upon because of its starchy texture, but it is also less preferred because of its white color. Even health practitioners tend to overlook white rice when making recommendations to their patients, without considering cultural preferences or food access. However, you will find that in most countries around the world, white rice is consumed far more than brown rice.
So, is white rice healthy? Let’s get this straight: White doesn’t mean nutrient-free. White rice is still considered healthy and nutritious. And while white rice may be lower in certain nutrients than its brown counterpart, the benefits of white rice are worth a closer look. Here’s what this dietitian has to say about the benefits of white rice.
How Is White Rice Different From Brown Rice?
White rice is rice that has had its bran (fibrous outer layer) and germ (nutritious kernel) removed during processing, making the taste, texture, color, and nutrient distribution of white rice different from brown rice. So it’s no surprise that the nutritional value of white rice is different from brown rice, as seen below.
Is Brown Rice Healthier Than White Rice?
Here’s how brown rice and white rice stack up against each other. One cup of cooked brown rice is slightly higher in calories, protein, fat, and fiber. There are also some vitamin and mineral differences; brown rice outpaces white rice in B vitamins and phosphorus. These slightly higher numbers can be attributed to brown rice’s bran and germ content.
The 2020 Dietary Guidelines for Americans recommend that half of the grains we consume come from whole grains. This increases beneficial nutrients while reducing the risk of chronic conditions like diabetes and heart disease. However, we don’t have to completely eliminate foods like white rice. And it’s not uncommon to eat white rice on its own. When white rice is paired with other nutritious foods like a healthy source of protein, vegetables, and healthy fats, the differences between white and brown rice become insignificant.
White Rice Nutritional Values
According to the USDA, the nutritional value of 1 cup of cooked long-grain enriched white rice is as follows:
- Calorie: 205
- Carbohydrates: 45 grams
- Fiber: 0.6 gr
- Sugar: 0 gr
- Protein: 4 grams
- Oil: 0 gr
- Sodium: 2mg
According to the USDA, the nutritional value of 1 cup of cooked long-grain enriched brown rice is:
- Calorie: 248
- Carbohydrate: 52 grams
- Fiber: 3 grams
- Sugar: 0.5 gr
- Added Sugar: 0 gr
- Protein: 6 grams
- Oil: 2 grams
- Saturated Fat: 0.5 gr
- Sodium: 8mg
Health Benefits of White Rice
It is a Fast Energy Source
Because white rice lacks the bran and germ—and the fiber and fat that come with them—it’s a simpler carbohydrate, meaning it’s easier for your body to break down, allowing the nutrients, namely carbs, to be absorbed more quickly. This makes white rice a great option for people who need a quick source of energy, like athletes or anyone doing a longer workout or activity.
Easily Digested
Those who suffer from certain digestive conditions may have more difficulty digesting complex carbohydrates, fiber, protein, and fat content. While brown rice or other whole grains may not be an option during a flare-up, easy-to-digest white rice is a great option to minimize uncomfortable bloating and irritation. Even if you don’t have a diagnosed digestive condition, white rice can work if you’re dealing with something nasty like diarrhea.
Accessible
White rice is often more affordable than its whole grain counterparts, making it more accessible to people of all economic backgrounds. And in areas where healthier food options are lacking, white rice may be one of the only grains available at corner stores or grocery stores. By dispelling the idea that white rice is unhealthy, we can encourage people to pair this easy-to-make, versatile grain with other nutritious ingredients to create a healthy meal.
Relaxing
Who doesn’t love a steaming bowl of white rice? Whether it’s topped with curry, kimchi, stir-fried vegetables, or slathered with a little butter and salt, it’s delicious and comforting. And there’s something to be said for the health benefits that come with indulging in your favorite comfort foods—think happy vibes and reduced stress. So next time a craving hits, make it and enjoy.
Conclusion
So, is white rice healthy? White rice may not be as nutrient-dense as brown rice on its own, but there are benefits to eating white rice that make the nutritional deficiencies seem irrelevant! And chances are, you’re not eating white rice by itself. It’s often paired with a protein source and vegetables, which help increase the protein and fiber content of the meal, while also increasing feelings of satisfaction. Making half of your grains whole means there’s still room in your diet to enjoy white rice and other refined grains.