Rice (Oryza sativa) is one of the oldest cereal grains in the world. It contains carbohydrates, which provide energy to the body but can raise blood sugar. People typically categorize rice into two types: white or brown.
People have grown rice for at least 5,000 years. It is a staple food for more than half the world’s population, and much of the world’s rice comes from Asia.
There are thousands of types of rice, but depending on how producers process them, they fit into two groups: white or brown (whole grain).
White rice is the most common type, though brown rice offers more health benefits. Brown rice comes in shades of reddish, purplish, or black. It has more fiber, which helps support gut health and reduce inflammation.
Manufacturers make many products from rice, including rice flour, rice syrup, rice bran oil, and rice milk.
Both white and brown rice contain mainly carbohydrates and some protein, with virtually no fat or sugar.
Cooked rice contains a lot of water, making up almost 70% of its total weight.
White and brown rice have similar calorie, carbohydrate, protein, and fat content. A
| Nutrient | Amount |
| Calories | 359 |
| Carbohydrate | 80.3 g |
| Protein | 7.04 g |
| Fat | 1.03 g |
Carbohydrate
Rice primarily comprises carbohydrates, which include much of its total dry weight.
Most of the carbohydrate in rice is starch. Starch is the most common carbohydrate in foods.
Starch consists of long chains of glucose called amylose and amylopectin. Different types of rice have varying amounts of these compounds, which affect the texture of the rice:
- Basmati rice is rich in amylose and does not stick together after cooking.
- Sticky or glutinous rice is low in amylose and high in amylopectin, making it sticky after cooking. This makes it ideal for risotto, rice pudding, and eating with chopsticks.
These compounds also affect how easily the body can digest the rice.
The body takes longer to digest high-amylose rice because the amylose slows down starch digestion. In contrast, the body digests sticky rice very quickly.
While many people find sticky rice more palatable, quick digestion can lead to unhealthful spikes in blood sugar levels, especially in people with diabetes.
Fiber
Brown rice contains more dietary fiber than white rice. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber.
The bran contains mainly insoluble fibers, such as hemicellulose, and virtually no soluble fiber.
White and brown rice contain varying amounts of a soluble fiber called resistant starch.
Resistant starch increases butyrate in the gut.m Butyrate boosts gut health by reducing inflammation, improving gut barrier function, and reducing the risk of colon cancer.
White rice is refined, polished, and stripped of its bran and germ. This increases its cooking quality, shelf life, and taste but significantly reduces its nutritional value. Manufacturers usually enrich white rice or replace some vitamins after processing.
Brown rice is an intact whole grain containing both the bran and the germ, the most nutritious parts of the grain. They contain fiber, vitamins, minerals, and antioxidants.
For this reason, brown rice may contain more fiber and nutrients than white rice. Be sure to compare labels when shopping.
Refined white rice provides energy and basic nutrients but does not offer any health benefits. Enriched white rice does contain added B vitamins that are important for health.
Conversely, regular consumption of brown or whole grain rice can have health benefits. Be sure to compare labels when shopping.
Heart health
Brown rice is a whole grain. Whole grains have a wide range of health benefits.
According to the
Brown rice
Eating high fiber rice as a substitute for white rice may aid weight loss and decrease cholesterol.
Healthful plant compounds
Brown rice contains several other plant compounds that research has linked with health benefits.
White rice is a not a huge source of antioxidants and other plant compounds. Pigmented rice, including red-grained varieties like purple rice, is particularly rich in antioxidants.
The bran of brown rice may be a good source of lignans and ferulic acid:
- Lignans are antioxidants that research links with lower risks of heart disease, menopausal symptoms, osteoporosis, and breast cancer.
- Ferulic acid is a potent antioxidant found in rice bran. Review studies say it has anti-inflammatory and antimicrobial effects and may help prevent cancer and diabetes.
Vitamins and minerals
The nutrient value of rice depends on the variety and cooking method. The bran and germ contain a high concentration of vitamins and minerals. White rice does not contain bran or germ and lacks these essential dietary nutrients.
Enrichment may add some vitamins to white rice. Be sure to read labels when shopping, as different brands may add different vitamins.
- Manganese: Many foods, especially whole grains, contain manganese. It is essential for metabolism, growth, development, and the body’s antioxidant system.
- Niacin: Also known as vitamin B-3, niacin in rice is mainly called nicotinic acid. Soaking rice in water before cooking may increase its absorption.
- Thiamin: Also known as vitamin B-1, thiamin is essential for metabolism and the function of the heart, muscles, and nervous system.
- Selenium: Selenium is a mineral with various vital functions for the DNA, oxidative damage, and hormones.
- Magnesium: Magnesium is a mineral essential for blood pressure, protein synthesis, energy, and more.
Rice also contains some pantothenic acid, phosphorus, riboflavin, vitamin B-6, copper, and folate.
Rice is a safe food staple. Regularly eating rice may, however, have risks, especially if it accounts for a large proportion of a person’s daily food intake.
Type 2 diabetes
Type 2 diabetes is a common condition characterized by high blood sugar levels.
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On the other hand, brown rice — like other whole grains that contain fiber — may help reduce the risk of type 2 diabetes.
This difference between white and brown rice may be due to variations in the types and amounts of fibers and their glycemic index scores. Consuming too many carbohydrates from any source can raise blood glucose levels, so it is important to control portion size regardless of whether the rice is whole grain or refined.
Read more about rice and diabetes here.
Heavy metals
Heavy metals can accumulate in the body over time, leading to adverse health effects. These include cadmium, chromium, lead, nickel, and arsenic.
Many
The bran contains a high concentration of heavy metals, so brown rice contains more heavy metals than white rice.
Compared to other typical food crops grown in polluted areas, rice accumulates higher amounts of mercury and arsenic.
If possible, people should avoid eating rice grown near heavily polluted industrial or mining areas. This also applies to other food crops, such as vegetables.
Antinutrients
Is rice healthy?
Rice contains many carbohydrates, which provide energy to the body but can also raise blood sugar. Brown rice has more nutritional value, including vitamins, fiber, and minerals.
What is the healthiest rice to eat every day?
Brown rice is a healthy rice to eat daily, as it is high in vitamins and minerals and aids heart health.
Does rice have gluten?
No, all rice is naturally gluten-free.
Rice is a staple food worldwide. White rice is the most common type, but brown rice may have more health benefits. As a good source of several healthy minerals and antioxidants, brown rice may help prevent heart disease.
Conversely, white rice—especially sticky rice—provides fewer nutrients and may raise the risk of type 2 diabetes. Be sure to read the nutrition facts panel, compare the nutrient content, and purchase enriched rice when available.