White Vs Brown Rice: Which Is Actually Better For You?

Rice is a symbol of sustenance, love, care, fertility, and prosperity across many cultures (think of rice being thrown at weddings or eating rice at New Year's). The International Rice Gene Bank, headquartered in the Phillippines, stores over 132,000 available variants of rice and related species at the research facility. These samples are collected from every part of the globe for study and preservation since some variations are at risk of extinction. This level of international dedication to the long-term preservation of rice biodiversity is proof that each type of rice is unique.

Different strains of rice provide different benefits, and there are a wide variety of culinary uses for the array of color palettes, textures, and flavors to choose from. Brown and white rice are just a drop in the rice bucket when it comes to available types, but they are the most common options in grocery stores and American cuisine. 

Brown rice is by far the healthier option since it is less processed than white rice and maintains a lot of vital nutrients that are removed during further processing. With more than three times the magnesium content and almost twice the amount of phosphorous, brown rice surpasses white rice in nearly every nutritional category. However, it can be a bit chewier than white rice thanks to the higher fiber content. Brown rice also takes longer to cook.

Cooking white rice takes around 20 minutes and can be even faster if you use an Insta-pot to simplify the process. Meanwhile, brown rice can take up to 50 minutes or longer on the stovetop. (Remember to rinse your rice first regardless of which type you're using.) White rice leftovers can also easily be turned into other recipes like rice pudding or fried rice. 

White rice can also be more easily digested by people with gastrointestinal issues that make it difficult for their bodies to break down complex carbohydrates and high-fiber foods. So, although brown rice is the superior option for overall nutrition, white rice may be better suited for people with certain food sensitivities.

The fascinating amount of folklore surrounding this ancient grain is a testament to its widespread consumption across cultures and throughout history. This tiny grain with a lot of fame has truly graced the palettes of people the whole world over. Wild, brown, yellow, black, or white: For every palate there is a perfect type of rice.