Which rice is better for you? What you should know about brown rice and white rice. 

Brown Rice


Brown rice retains the bran and germ layers, containing more nutrients like fiber, vitamins, and minerals, including B vitamins, iron, and magnesium.

High in dietary fiber, brown rice supports digestive health, helps regulate blood sugar levels, and provides a feeling of fullness.

Fiber Content

Brown rice has a lower glycemic index compared to white rice, leading to slower increases in blood sugar levels.

Lower Glycemic Index

Brown rice contains antioxidants that may have protective effects against cell damage and certain chronic diseases.


Some white rice is enriched with iron and certain B vitamins to compensate for nutrient loss during processing.

Enriched Varieties

White Rice

White rice is gentler on the digestive system and may be preferred for individuals with certain digestive issues.

Easier to Digest

White rice has a longer shelf life than brown rice due to the removal of the bran layer, which contains oils that can become rancid over time.

Long Shelf Life

White rice is often preferred in certain culinary dishes for its softer texture and ability to absorb flavors more readily.


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