Photo: Tom Fisk

Does rice build muscle?

trifectanutrition.com - Brown Rice vs White Rice: Which One is Better? - Trifecta

What is the best exercise to burn carbs?

Exercises to Break Down Carbs Swimming. Swimming burns calories and protects your body. ... Cardio. Exercises such as running, walking and cycling...

Last updated Jun 22, 2018

Are hot dogs OK on keto?

What to Eat: Meats such as beef, poultry, fish, and seafood—cured meats such as sausage, ham, and hot dogs that are rich in fats and without...

Last updated Mar 9, 2022

Promotion

Rice is a staple food in many healthy diets because of its simple ingredients and quality source of carbohydrates, but there is more than one type to consider.

Brown rice is celebrated as a healthy whole grain choice, whereas white rice is often demonized as a processed, refined grain, that should be avoided. Considering both types often come from the same grain, are they truly that different?

Lets settle the brown rice vs white rice debate once and for all. Here are all the facts to consider when deciding which type of rice is best for your diet and your taste buds.

Difference Between Brown and White Rice

There are actually multiple types of brown rice and white rice. Both can come from short-grain, long-grain, Jasmine, and Basmati varieties. The main difference between white and brown rice is that brown rice is considered “whole-grain” because it is harvested and sold with its outer layers intact, whereas white rice is processed to remove parts of the grain like the bran and germ. Because of this brown rice has a nuttier and chewier texture whereas white rice tends to be fluffier and milder tasting. Because many claim processed foods are “bad” for you and that whole grains are better than refined varieties, most will automatically assume brown rice has more benefits than white. The truth is rice itself is not a heavily processed food, to begin with, and the real differences between the two types might surprise you. We put these two popular starches head to head to see how they stack up when it comes to the following:

How is Rice Processed?

All rice goes through some level of processing in order to be edible. This is done through milling. And the main difference between white and brown is only one step of processing (1). Brown rice is created when the outer hull of the grain is removed - this layer is hard and inedible. But the bran and germ layers remain intact with the grain, allowing brown rice to be considered "whole grain". The next step of milling removes the bran layer, leaving only the soft interior we recognize as white rice, which is technically a "refined" product at this point. Sometimes, the entire grain (hull intact) is parboiled prior to milling. This process involves soaking it in water and steaming it under intense pressure. Parboiling can help the kernel hold together better during milling, but can also push nutrients from the bran layer into the kernel - leaving more nutrition in the white, fluffy interior (2).

The Verdict

Neither white nor brown rice is considered heavily processed food. Both are naturally gluten-free and don't contain any added ingredients or preservatives.

Brown Rice vs White Rice Nutrition

The bran layer is often a key source of nutrition in several grains, leaving many to automatically assume brown rice has much more nutrients than white rice. But depending on how the grain is processed, the variety of the grain and the serving size you eat, the nutritional differences between the two may surprise you.

Brown Rice Nutrition

A four-ounce serving of brown rice contains:

Calories 127

Fat 0.9g

Total Carbohydrate 26g

Fiber 2g

Protein 2.6g

In addition, brown rice is a good source of the following:

Magnesium

Thiamine

What can I dip in soup instead of bread?

Skip the bread and dip kale chips into your soup. Kale and other cruciferous vegetables are rich sources of sulfur compounds called glucosinolates....

Last updated May 29, 2021

Why am I gaining belly fat on keto?

Adding Too Much Pure Fat/Oil to Meals: A Common Cause of Sudden Weight Gain on Keto. To ensure that you burn your own body fat, it is crucial to...

Last updated Dec 14, 2020

Promotion

Niacin

While there are differences between varieties, brown rice can provide small amounts of fiber, protein, and essential nutrients making it a decent source of quality carbohydrates. There is also some debate around whether or not the phytic acid content of the bran layer in brown rice impacts the absorption of certain nutrients, like iron and zinc (4,5). While phytic acid is not a major concern for those who eat a balanced diet, it is an important consideration when comparing the nutrition between the two varieties since white rice has significantly less phytic acid. Phytic acid is a substance found in certain plants that are thought to negatively impact mineral absorption (6).

White Rice Nutrition

A four ounce serving of white rice provides:

Calories 147

Fat 0.2g

Total Carbohydrate 33g

Fiber 0.3g

Protein 2.7g

Unlike brown rice, white rice is not naturally a good source of any vitamins and minerals, but does contain trace amounts of similar nutrients. It is also important to note that most available white rice is enriched - meaning vitamins and minerals are added. Due to this process, some enriched white rice may actually have more nutrients than brown rice.

The Verdict

Removing the outer layers of the grain eliminates some of the fiber and fat from the grain and leaves a soft fluffy interior - this allows for white rice to have more carbohydrates (aka sugar) than brown rice. But nutritionally they aren't that drastically different, especially if the white rice has been fortified and phytic acid content is considered.

What are the Health Benefits of Each Rice?

Whole grains, like brown rice, are associated with a whole host of health benefits (7,8). Some research has linked white rice consumption to poor blood sugar control and increased risk of type 2 diabetes, mainly because of its high glycemic index (9,10). But in one smaller study, white rice consumption was actually shown to help decrease the risk of diabetes (11). Brown rice, on the other hand, is associated with more positive health benefits including better blood sugar control and reduced risk of diabetes when substituted in place of white rice (12). And another study suggested that swapping in brown rice promotes better heart health (13). In addition, some research suggests that the bran layer of brown rice may be a source of powerful plant-based chemicals, called phytochemicals, that provide unique protective health benefits to the food, such as improved heart health and antioxidant effects (14).

The Verdict

In reality, there is no single food item that is going to make or break your health, but brown rice appears to be the clear winner on this one. If your diet consists of high amounts of rice, choosing brown rice more often may offer potential benefits. But if you’re enjoying rice as a part of an overall healthy diet, including white rice on occasion, is likely not going to do you any harm.

Which Rice is Best for Weight Loss?

Weight loss ultimately boils down to calorie control, not which type of grain you eat. But that being said, the foods you choose can make sticking to your diet feel easier sometimes - especially if they help manage hunger, energy, and mood. And as it turns out, rice intake, in general, may support weight loss when included as part of a nutrient-dense, calorie-controlled diet. Some studies suggest that whole grain consumption is associated with lower body weights and better weight management due to their high fiber and protein content (15,16). Other studies looking at populations who consume high amounts of white rice suggest that white rice may have weight loss benefits as well (17,18,19).

Can I bake cake in an air fryer?

Yes, you can! Any oven-safe pan or dish can also be used in the air fryer — as long as it fits your air fryer. Alternatively, you can purchase an...

Last updated Dec 3, 2019

Does keto ruin metabolism?

Studies: Keto Dieting Can Lead to Weight Gain, Poor Metabolism, Health Risks. This week a new study by a well-respected cardiologist in Denver...

Last updated May 22, 2018

Promotion

The Verdict

This one is a toss-up since calorie control always reigns supreme when talking about weight management. In all of these studies, the overall diet was a major factor in all of these studies, not just rice consumption. Depending on your overall diet, both white and brown rice can be associated with negatively or positively with weight loss. It is entirely possible to have a terrible diet that includes rice and leads to weight gain. So if you enjoy rice, opt for the variety you like best and use portion control as well as a balanced approach to eating for weight loss, and you’ll get results.

Which Rice is Best for Building Muscle?

Similar to weight loss, caloric intake is the most important factor when it comes to gaining lean mass. However, quality carbohydrates from foods like rice can support bulking efforts a few different ways. Higher carb intake typically supports more glycogen storage in muscles, which helps fuel your workouts (20). In addition, carbs promote an insulin response, which is beneficial to weight gain (21). White rice has a small advantage with its lower glycemic index and higher carb content, making it slightly better for pre and post-workout meals to promote quick access to nutrients for energy and recovery. But the difference between the two is minor, and for most people, brown rice works just as well.

The Verdict

Many bodybuilders and athletes prefer white rice because of its higher sugar content and faster absorption to support training and muscle growth, but there isn't any research to suggest brown rice is inferior for these purposes. Gaining lean mass is more strongly influenced by total intake and training.

The Winner

Here is how each option stacked up:

Winner Processing Tie Nutrition Tie Health Brown Weight Loss Tie Muscle Gain White Overall Tie It can be easy to look at one or two studies on a food and make assumptions, but nutrition is a little more complicated than that. Most of the research we have on rice, in general, is based on association studies. In other words, those who ate more brown or white rice tended to have a certain characteristic or outcome compared to those who didn’t. And these types of studies don't explain the root cause of the outcome well or prove anything in the end. So based on the facts we have we can say that brown rice may have more health benefits due to its phytochemical composition, but when it comes to overall nutrition and fitness, it probably doesn't matter much what type of grain you eat as long as you pay attention to your diet overall. Want to include brown or white rice as a part of your weekly meal prep? Cut down on cooking and crush your weekly macros with Trifecta meal prep ingredients. All you need to do is portion, season, and enjoy!

trifectanutrition.com - Brown Rice vs White Rice: Which One is Better? - Trifecta

What is the most filling low carb food?

17 tasty, low-carb foods that will keep you full and satisfied Avocado. ... Broccoli. ... Coconut oil. ... Eggplant. ... Eggs. ... Grapefruit. ......

Last updated Jul 19, 2018

How can I train my body to eat less?

8 Tips to Reduce Food Portions Without Increasing Hunger Make at Least Half Your Plate Veggies. ... Eat Protein With Every Meal or Snack. ... Drink...

Last updated Oct 27, 2022

Promotion

What can I eat with soup that has no carbs?

Veggies are one of my favorite low carb sides for soup and typically low in calories. Try our parmesan-crusted zucchini, spinach quesadilla, or...

Last updated Sep 1, 2020

Promotion

What happens if you eat zero carbs on keto?

Ketosis can lead to weakness, fatigue, dizziness, and headaches, which can feel a lot like flu symptoms. More serious side effects can happen too,...

Last updated Nov 19, 2019