Brown Rice vs White Rice - Which One Is Healthier For You?

Brown rice has been labeled as one of the healthiest forms of rice you can eat. It comes packed with plenty of vitamins and minerals and promotes healthy digestion. Most studies recommend including whole grains such as brown rice as a part of a healthy and balanced diet over white rice. So what makes it the healthier alternative?

The Difference Between Brown Rice and White Rice

A grain of rice starts off with several layers to it. To produce what we know as brown rice, only the outermost layer called the hull is removed. This leaves the bran and the germ still intact. The more processed the rice is, the whiter and less nutritious it becomes.

Benefits of Eating Brown Rice

• Complex Carb - Like other whole grains, brown rice is a complex carbohydrate that comes packed with tons of fiber. This makes it easier for you to feel full and eat less when watching calories.
• Lower Cholesterol - The fiber in brown rice has been shown to reduce blood cholesterol and total cholesterol numbers as well.
• Managed Blood Sugar - Brown rice is digested more slowly and has a milder change to your blood sugar, reducing your risk of diabetes.
• Anti-oxidant - Since brown rice still has its bran layer intact, it contains more anti-oxidants that are great for fighting free-radicals.

Is Brown Rice Good For Weight Loss?

This topic has been widely debated, so here are the facts. A diet that includes whole grains is beneficial for weight loss for many of the same reasons we mentioned above. The fiber will allow for a healthy digestion, which helps your body utilize the nutrients you are taking in. Fewer spikes in blood sugar means you get to have steady and more controlled energy, rather than crashing throughout the day. Brown rice also helps you feel more full for longer, which helps fight cravings or overeating.

What Are Some Healthy Rice Alternatives?

• Quinoa - This a great alternative to rice because it is a complete protein. It contains essential amino acids and is naturally gluten-free. It is only comparable to brown rice in calories and fiber content.
• Cauliflower Rice - This is another great alternative to rice because it is packed with nutrients and is great for keeping you full. Cauliflower Rice is a great source of vitamin B6, C and vitamin K, and may reduce your risk of heart disease.
• Couscous - 1 cup of Couscous contains less than 200 calories, which is less than brown and white rice. Additionally, it is naturally low in fat and a good source of vitamins and minerals.
• Riced Cabbage - This is an excellent alternative because it is high in phytonutrients that act as anti-oxidants.