The Difference Between White Rice and Brown Rice

White rice is an altered form of the original brown rice, because it has been milled in order to remove the bran. This milling process literally removes part of the rice, and it changes the color of the grain since the bran is gone.  The advantage to removing the bran is the fact that certain anti-nutrients are removed, such as phytic acid.

When the bran is removed, it actually reduces the amount of grain based fiber that you are consuming, which in turn makes it more digestible.  Technically, brown rice has more nutrition because it still has the bran, but the truth is that those nutrients can’t be readily used within the body because the phytic acid blocks the absorption of the nutrition.  So, even though the nutrients are present within the brown rice, they are not beneficial because your body is unable to use those nutrients.

Phytic acid also has another negative impact within the body: it inhibits pepsin.  When pepsin is inhibited, the enzymatic functions that break down sugar and protein are decreased.  This interference impacts your digestive system, making it harder for your body to digest the foods that you are eating.

During the milling process, the germ is also removed from the brown rice.  It has been found that brown rice germ is very susceptible to rancidity, which can cause various problems for the digestive system.  This germ is removed in white rice, helping you to avoid the rancidity problems.

Is There Arsenic in Rice?

You may have heard people talking about the arsenic content in rice, and the levels of arsenic can vary depending on the type of rice that you are eating.  Researchers have found that brown rice has significantly higher levels of arsenic than white rice, which means that you should choose white rice if you want to avoid the arsenic consumption.  The lowest levels of arsenic were found in white basmati or white jasmine rice, which was grown abroad and imported into the United States.

Why Are People Scared of Starch?

One argument that people make against white rice is the fact that all that is left is starch. When the fiber and germ are removed, it’s the starchy portion of the grain that remains.  In recent years, starch has become a dirty word among health enthusiasts who claim that starchy foods need to be avoided, because the starch breaks down into glucose and can spike the blood sugar levels.

It’s true that starch can impact your blood sugar, but you also need to consider that the glucose that comes from starch is the primary fuel source for the body.  And when eaten in moderation it can be part of a well-balanced “low carb” diet.  Keep in mind that you can eat carbs, as long as they are eaten in moderation.

A Great Gluten-Free Choice

The rates of gluten sensitivities are on the rise, and it is becoming more common to follow a gluten free diet. Rice is naturally gluten free, making it an easy choice if you want to eat grains.  It’s considered “safe starch” because it has low rates of intolerance and if you suffer from several food intolerances, consuming rice may be a safe bet.

Personally I love rice… especially white rice.  Probably because it’s something I grew up eating. No doubt I consumed way too much white rice growing up, but for me if I have a choice of safe starches, I always gravitate towards white rice.

For instance, after a short hard workout where I’ve depleted my glycogen, one of my favorite post workout meal is sushi.  Raw fish and sticky sushi rice!  My mouth waters just thinking about it!  Now, if you’re not a fan of raw fish, you can always substitute raw fish with any protein source, like teriyaki chicken with rice or spicy beef with rice.

Either way, if you’ve been avoiding eating white rice… you can easily include into your diet as long as you know when and how.

• When:  After a hard workout, preferably high intensity workout where you’re depleting your glycogen levels.

• How: Combine rice with some protein and skimp on the fat.  Too much fat inhibits the rate at which the glycogen is replenished.  Best to keep fat when you’re eating high protein and low carb meals.