Most people say if you want to be healthier, swap out white rice for brown. But, is that really true? If you are a rice lover and are contemplating switching from white to brown, consider these facts before you do.
Nutritional Values
When it comes to calories there are only very slight differences between the two kinds of rice. Brown rice has about 110 calories per 100 grams of rice, while white rice has a bit more, about 130. The difference between the two when it comes to fiber is that brown rice has 2 grams of fiber while white rice only has 0.5g. This is because white rice is stripped and processed more than brown rice.
GlycemicΒ Index
The glycemic index tells us how long the sugars and carbs in food will keep us going, but again, there isn’t that big of a difference. When it comes to carbs, white rice has 27 grams and brown rice has slightly less at 23g. This makes white rice higher on the index and therefore won’t give you long-lasting energy, but brown rice is only slighter lower by 10 or 20 points.
Both rices really aren’t all that different, but technically brown rice is slightly better for you. If you’re really into swapping out foods for healthier alternatives, the best option is to actually pick a different grain that will give you fewer carbs and more energy throughout your day.
