Is Brown Rice Healthy?

Be it white rice, brown rice, wild rice or otherwise, rice—and grains more generally—are a healthy and essential staple of the Mediterranean Diet. Of course, you should always consult your doctor and make whatever dietary decisions are best for you. But if you’re looking for what is the absolute healthiest, most nutritious option to feed your body, brown rice has a slightly higher nutritional value—and is therefore technically healthier—than white rice. Be it white rice, brown rice, wild rice or otherwise, rice-and grains more generally-are a healthy and essential staple of the Mediterranean Diet. Of course, you should always consult your doctor and make whatever dietary decisions are best for you. But if you’re looking for what is the absolute healthiest, most nutritious option to feed your body, brown rice has a slightly higher nutritional value-and is therefore technically healthier-than white rice.

Brown rice is the same grain as white rice, but with its outer bran layer intact. This process makes brown rice a “whole grain,” versus white rice, which is considered a “refined grain.”

That pesky bran layer contains most of the essential nutrients, such as B vitamins, iron, magnesium, fiber, and zinc. Removing it makes white rice quicker to cook, milder in flavor, and more delicate texture-wise, but it also removes a lot of the good stuff with it.

So how much should we care about that outer bran layer? Read on to find out the benefits of brown rice vs white rice, and if it really matters at the end of the day.

Brown Rice vs White Rice: Let’s See the Receipts

Soak Up the Good Stuff!

subheading: For the Record: We Still Love White Rice!:

Cooking with Brown Rice

All About the Mediterranean Pantry!

Brown Rice vs White Rice: Let’s See the Receipts

If you’re wondering how many calories are in brown rice vs white rice, the short answer is that brown rice has slightly fewer calories. According to the USDA, 1 cup of raw brown rice contains 668 calories, versus 702 for raw white rice. In other words, a rather negligible amount, but the nutritional value goes well beyond the numbers.

Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications, a comprehensive study published by the National Library of Medicine, broke down the many, many benefits of consuming brown rice. Here are the key points

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