Low Hanging Fruit
December 19, 2017

Game of Rice

What’s better…white rice or brown rice?

If I asked you to choose the healthier option, white rice or brown rice, which would you pick?

I bet you said brown didn’t you?

(If you said it out loud…sucker)

The idea that brown rice is healthier than white rice has been around forever.

White rice is often made out to be the bad guy and brown rice the hero.

But have we been deceived all of this time?!

Is white rice REALLY the bad guy in the Game of Rice?

Let’s have a look… (all values per 100g of cooked rice):

CALORIES:
WR = 130kcal
BR = 110kcal

PROTEIN:
WR = 3g
BR = 5g

CARBS:
WR = 28g
BR = 23g

FAT:
WR = 0g
BR = 1g

FIBRE:
WR = 0g
BR = 2g

As you can see…not a great deal between them…certainly not enough to choose one over the other if all you care about is body composition.

“BUT JOSH…BROWN RICE IS PACKED FULL OF VITAMINS AND STUFF!!”

Chill out.

Yes, it is true that brown rice tends to contain more in the way of micronutrients…BUT there are two caveats to that:

1) During production most of the micronutrients are removed from white rice…but producers ADD THEM BACK IN further down the production line (aka enriched).

2) Brown rice has an anti-nutrition effect which leads to reduced protein digestibility and nitrogen balance…which kind of negates the additional micronutrients in the first place

Furthermore…if you’re relying on RICE for your micronutrients….eat more fruit and veg.

Simple.

IN SUMMARY…

They’re about the samesies.

What matters is personal preference….follow your heart my friend.