6

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White Rice or Brown Rice?

Answered on August 19, 2014
Created January 26, 2013 at 5:33 PM

If you are a rice-eater, which one is better, white rice or brown rice? I was just wondering because I read somewhere that brown rice is worse because it's covered with a whole grain. Is it true that the outer covering is a grain?

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on January 26, 2013
at 10:48 PM

the whole thing is a grain, cocobean, with or without the hull. i would go with white rice, as it's easier to digest, and tastes better. the minerals & vitamins in brown rice are not bioavailable anyway.

F4a6fc9f0b701e12cdf2ad5dadaeb2dd

(360)

on January 26, 2013
at 10:11 PM

No starches in my opinion

366c23d69eadce094a2b22299c58a424

(2988)

on January 26, 2013
at 09:39 PM

Ditto. I eat white because too lazy to soak. If you want to soak brown rice, here are instructions: http://wholehealthsource.blogspot.com/2009/04/new-way-to-soak-brown-rice.html

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2013
at 09:23 PM

Wild rice is just grass seed, but it is a traditional food, just as rice is.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 26, 2013
at 06:13 PM

Potatoes .

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8 Answers

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2
Medium avatar

on January 26, 2013
at 09:18 PM

Thriving Asian countries have eaten white rice for a long time. I heard the outer part is fed to the chickens. Brown rice is a new "health food." Avoid it.

Also, Mark Sisson says wild rice is okay in moderation.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2013
at 09:23 PM

Wild rice is just grass seed, but it is a traditional food, just as rice is.

5
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2013
at 06:50 PM

Paleo says rice is a grain, and therefore to be avoided.

PHD says (from what I gather from others' summations) rice is ok for meeting glucose needs, but white rice is better than brown because you avoid phytates.

I say that rice is a whole-food, that's good enough for me, it's edible. It is largely starch, so don't expect to be getting a lot of nutrition out of it. Brown rice has no more phytates than many other paleo-approved foods, so if you happen to like brown rice (I don't), you could probably make it a part of your diet. Regardless, don't let rice replace so much nutrient-dense foods that you don't get enough vitamins/minerals.

5
782d92f4127823bdfb2ddfcbcf961d0e

on January 26, 2013
at 06:28 PM

White rice is better. Phytates reside mostly in the hull and can be reduced by soaking. However, there are reports that brown rice, especially that grown in the southern states, have high levels of arsenic. White rice has lower levels. White rice from California is lower, as is basmati and jasmine rice. I wouldn't make it a common staple of your diet, in any case.

366c23d69eadce094a2b22299c58a424

(2988)

on January 26, 2013
at 09:39 PM

Ditto. I eat white because too lazy to soak. If you want to soak brown rice, here are instructions: http://wholehealthsource.blogspot.com/2009/04/new-way-to-soak-brown-rice.html

4
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on January 26, 2013
at 09:56 PM

I'd go with white rice:

"Substituting White Rice with Brown Rice for 16 Weeks Does Not Substantially Affect Metabolic Risk Factors in Middle-Aged Chinese Men and Women with Diabetes or a High Risk for Diabetes"

"Over the course of the intervention, no between-group differences were found for any markers except the serum LDL cholesterol concentration, which decreased more in the (white rice) group compared to the (brown rice) group"

http://www.ncbi.nlm.nih.gov/pubmed/2822877

  • "Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J. Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein digestibility and nitrogen balance"

http://www.cabdirect.org/abstracts/19601404389.html;jsessionid=FB21AEB473873D2D8D883B6CEEABCC41

  • "For all types of rice mean N balances were positive, with a slight decrease with decrease in degree of polishing...For unpolished and 2.9 per cent. polished rice Ca balances were negative. With more highlypolished rice Ca balances were positive"

2
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 26, 2013
at 05:57 PM

Rice is a grain, period. The outer coating is called a hull. White rice has the hull removed. I consider white rice healthier than brown rice.

-1
44d244d6254dc133df6234cfb616a7d1

on January 26, 2013
at 08:16 PM

white or nothing.

-3
C0ddf5f88d3d0cfab0c5d875b0eae9ec

on January 26, 2013
at 07:39 PM

WHite rice is like white bread, void of the germ, bran, vitamins and minerals.

Brown rice is far superior to white bread rice.

THe Tollund man. Was found to have wild rice, nuts, seeds, like flax and camelina.

Paleo isn't anti grains.

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