Is Brown Rice Better Than White Rice?

The Great Rice Debate - Brown Rice Versus Enriched White Rice

There is no debate over the fact that rice is the most popular grain in the world. Over half the world's people depend on rice for a significant supply of nutrients including vitamins, minerals, antioxidants, and fiber. Rice also is an excellent source of 'good carbs' which provide energy to the body.

So, what's the debate? Ask a dozen people which rice is better for nutrition and you'll most likely get a split vote. Let's take a look at a few nutritional recommendations and then see which rice best suits those needs.

Get Your Grain

According to the USDA MyPlate guide, getting a good dose of grains each day is essential for our overall health. We know eating whole grains is beneficial in reducing the risk of high blood pressure, keeping us on track for a healthy heart. The phytonutrients in whole grains such as brown rice also help fight certain cancers, diabetes, and may help reduce obesity.

Whole grains are also complex carbohydrates that digest slowly, avoiding the 'sugar spikes' that bad carbs can cause, helping to prevent the onset of diabetes. Whole grains are also high in dietary fiber, a necessary nutrient to keep the digestive tract functioning well.

Get Your Folic Acid

This is a type of B vitamin that is essential for everyone's health, but has been shown to be crucial for the health of pregnant women and infants. Although folic acid can be found in a variety of foods, grains enriched with folic acid have played a very important part in the health of newborn babies.

 According to the US Centers for Disease Control (CDC) since grains have been fortified with folic acid, the incidence of several serious birth defects has decreased significantly. Of course, folic acid is not just for pregnant women and their babies. Folic acid, along with other B vitamins, help build red blood cells, protect the cardio system, prevent anemia, and help fight cancer.

Now that we know how important it is to eat whole grains and get our folic acid, which rice, brown rice or enriched white rice, should we choose for ourselves and our family?

The answer is simple. Eat both!

According to the US Dietary Guidelines for Americans, we should divide our daily servings of grain in half - half whole grains and half enriched. Brown rice and enriched white rice fit this guideline perfectly!

Brown rice is an excellent choice for your whole grain half. Just one cup of cooked brown rice provides two of the three daily servings recommended. Brown rice is 100% whole grain which digests slowly so it keeps you fuller longer and provides a healthy dose of the fiber and nutrients you need.

 Not only is brown rice a perfect whole grain choice for nutrition, but it tastes great, too!  Because of its nutty taste and slightly crunchy texture, brown rice is often used in salads as well as side dishes.

Enriched white rice is very versatile and is suitable in  many dishes. Serve white rice with stir-fry or in soups to stretch a meal nutritiously. Mix with warm milk and berries for a satisfying breakfast. Use white rice in breads or to make patties. The lighter, fluffier texture is often preferred by even the fussiest toddler, making mealtime much more pleasant, and nutritious!

Next time you go to the grocery store, don't stand and ponder which rice is better... stock up on both. Brown rice and enriched white rice both play an important role in your family's healthy diet.