White rice vs brown rice: which is healthier?

Rice is a staple ingredient in an endless array of recipes and can be found in millions of pantries around the world, but not all types are created equal. And with so many varieties available on store shelves today, it can be a little confusing to know which grain variety is the best.

Eating brown rice, for example, is a great way to meet your daily whole grain requirements. Studies have shown that whole grains are a longevity food that can help prolong our healthy years And reduce cholesterol. Dietary Guidelines for Americans also recommends adults eat three to five servings of whole grains each day.

And rice is an easy — and tasty — way to get some of those servings. But which variety is the best? According Harvard TH Chan School of Public Healthwhole-grain rice varieties (like brown, red, and black) are not only an affordable option, but they’re also high in fiber, vitamins B1 and B6, magnesium, phosphorus, selenium, and manganese .

But when it comes to finding the best rice for certain dishes, brown isn’t always best. Here’s a look at four of the most popular types of rice on the market and how to serve them.

Brown rice

Brown rice gets its name from the color of the grain. It’s a whole grainsmeaning that it is made up of the three essential unprocessed components of the original grain: bran, germ and endosperm.

“Brown rice is the healthiest choice [than white rice]. It has a lower glycemic index, (meaning it) is less likely to contribute to T2 diabetes, more micronutrients and more fibre,” chef Sabrina Sexonculinary director at queens of commonality and former program director at Culinary Education Institute in New York, tells TODAY.com. “It also has a better, slightly nuttier taste and chewier texture.”

Brown rice is an excellent base for hearty cereal bowls (the higher fiber content will help you feel full longer) as well as in dishes where a slight nutty flavor is appreciated, such as a roasted vegetable pilaf. Although brown rice can be substituted in almost any dish where white rice is used, it is important to note that the cooking time will need to be adjusted as brown rice takes a little longer to cook. However, brown rice is not a good choice for dishes like puddings or risotto.

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black rice

Don’t let this deeply colored rice intimidate you. Black rice (also known as “forbidden rice”), as well as purple and red rice, are like brown rice in that it is an unprocessed grain, so it retains much of its nutritional value.

Along with fiber, vitamins, and minerals, the deep hues of these grains actually make them healthier. Similar to blackberries and wild blueberriesthe pigment comes from a plant phytochemical called anthocyanins and it’s loaded with antioxidants.

“Puddings and desserts are the way to go with black rice”, chef Frank Proto, director of culinary operations at the Institute of Culinary Education, tells TODAY.com. “It’s beautiful because of the color and it also gives a creamy texture.”

On its own, the rice has a slightly nutty flavor similar to brown rice, so it’s also a great base for savory fillings.

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Wild rice

Wild rice is not actually wild in the traditional sense. NBC News health and nutrition editor Madelyn Fernstrom told TODAY.com that “wild rice isn’t wild, and it’s not rice – it’s the seeds of edible herbs found in North America”.

This “rice” is a healthy choice for people looking to add nutritious texture to salads or other sides because it holds up well to sauce. According to Fernstrom, a 1-cup serving of wild rice has about 50 fewer calories than brown rice and 10 grams fewer carbohydrates. It also provides more zinc, folic acid and vitamin E than brown rice.

“It’s perfect for salads and pilafs because it’s a little heavier and tends to hold well,” says Proto. This heaviness, however, can overpower some dishes where a tougher texture is not desired.

So, while brown rice may be considered the most nutrient-dense rice, wild rice has many benefits that should not be ignored.

Plantable

White rice

White rice may be the least nutritious of the most popular rices, but it’s incredibly versatile. According to Harvard nutritional source, varieties of white rice are refined grains, meaning they start out as brown rice, but the bran and embryo are polished so that only the “starchy white endosperm” remains. In the process, the majority of the grain’s B vitamins, minerals, and fiber are also removed.

When a rice label says “enriched”, it means that B vitamins and iron have been added – so the grain is not completely devoid of nutrients, but it contains only a fraction of what is naturally produced.

However, it is not necessary to completely avoid white rice. Many varieties of white rice work well for a plethora of dishes like fried rice, Jambalaya and more.

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“If fiber and whole grains are consumed from other foods [such as] whole-wheat bread, high-fiber fruits and vegetables, and then white rice can be incorporated into a healthy diet,” says Fernstrom.

Another variety of white rice, jasmine rice is beautifully fragrant and makes a perfect base for many Asian dishes with rich, flavorful sauces. And Arborio white rice starch is unmatched for making creamy risotto.

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