Is Brown Rice Healthier Than White Rice? Plus 3 Hacks To Maximize the Weight-Loss Benefits
Brown rice has a nutritional edge, but dietitians say portions and preparation matter too
Key Takeaways
- Brown rice has more fiber and nutrients, giving it a slight edge for weight loss.
- Portion size and preparation may matter more for weight loss than the type of rice.
- White rice can still fit into a healthy diet and may be easier for some people to digest.
If you’re on a weight-loss journey, you know how helpful food swaps can be. Perhaps you’ve swapped chickpea pasta for standard rigatoni shells or sparkling water for soda. But what about rice? Is brown rice really healthier than white rice—especially when it comes to weight loss? We asked experts to break it down.
What’s the real difference between brown and white rice?
“Every grain of rice is like a tiny seed made of three main parts: the germ (the seed’s core), the endosperm (the starchy middle) and the bran (the fiber-rich outer layer),” explains Mirta Rodriguez, RD, CDCES, bilingual lead of clinical dietetics at Vida Health.
“Brown rice is considered a whole grain because it contains the bran and germ, which is the part of the rice where the fiber is,” adds Alison Neov, RD, CSG, founder of Neov Nutrition LLC. “White rice has the bran and germ removed.”
Rodriguez and Neov break down how the way white and brown rice are processed affects what they offer nutritionally.
Brown rice:
- 3.5 grams of fiber per cup
- Contains more B vitamins, vitamin E, minerals and antioxidants
White rice:
- 0.5 grams of fiber per cup
- Easier to digest and has better shelf stability
Is brown rice healthier than white rice?
Now the question you’ve been wondering: Is brown rice really better for your health and weight-loss goals than white rice? “Brown rice is slightly better than white rice for controlling weight, getting key nutrients and lowering the risk of type 2 diabetes,” says Rodriguez.
However, both our experts agree that white rice can also be a helpful addition to your weight-loss plan. Neov says what actually matters more than whether you choose brown or white rice is your portion size, how you prepare it and what you prepare it with.
Additionally, Rodriguez says certain conditions may also make brown or white rice a better fit for some people. Brown rice may be an ideal choice for people:
- Looking to lower cardiovascular risk
- Managing blood sugar issues (like prediabetes or type 2 diabetes)
- Struggling to hit their fiber or magnesium dietary goals
Rodriguez adds that people seeking easily digestible carbs might prefer white rice, including those:
- Recovering from bowel surgery
- With chronic kidney disease
- Living with an active digestive condition like Crohn’s, IBS or gastritis
3 hacks to make rice work for weight loss
Whether you prepare white or brown rice, these expert-approved tips will help you make the most of the popular side dish to support your overall health and weight-loss goals:
Watch your portions
It can be tempting to make a pot of rice and not pay much attention to how much you’re having, but portion size is important for your health—especially if you’re trying to shed a few unwanted pounds. “For weight loss and general health, the standard recommended serving size for most adults is about 1/2 to 1 cup of cooked rice per meal, roughly 100 to 200 grams cooked,” explains Rodriguez.
Cool your rice first
Yes, you read that right. While a freshly-cooked bowl of rice may be comforting, eating it as reheated leftovers may be better for your blood sugar. “Make either type more blood-sugar friendly with a simple technique: If you cook rice, cool it and then store it in the refrigerator for 24 hours before reheating it, you’ve transformed part of the rice into a resistant starch,” explains Neov.
That’s important, since resistant starch curbs hunger and supports better fat burning. (Learn more about how it supports weight-loss goals).
Have both
Who says you have to choose? Rodriguez recommends having a 50/50 mix of brown and white rice to keep the extra fiber without losing the soft texture of white rice. And if you want to add a little protein into the mix, Rodriguez also recommends swapping the water you use to cook it for beef, chicken or vegetable broth to add extra protein and flavor.
The bottom line on brown rice vs. white rice
Ultimately, the rumors are true: Brown rice does have a slight edge over white rice when it comes to weight loss. But as our experts broke down the nutritional difference between the two, we know that’s just one piece of the puzzle. What matters most is how much you’re having, how you’re preparing your rice and what you’re preparing it with.
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