Grocery Great: White vs. Brown Rice

In this week’s Grocery Great segment, guest writer ForXx explores the differences between brown rice and white rice.


It’s all here in brown and white. This week’s Grocery Great will enlighten you on the difference between brown rice and white rice. Now let’s get down to the skinny of calories, carbs, sugar and fiber. White rice is brown rice that has been milled to remove the bran, reducing fiber and nutrient content. The grain is further polished to take away the remaining layer of germ (called the aleurone layer) which contains essential oils. If you have concerns about bloating or indigestion, white rice easier to digest. White rice is also fortified with iron and some B vitamins. Preparation of white rice takes about 15 to 20 minutes to cook and has no fat.

The milling process with brown rice is minimal in that the bran is kept intact and that bran gives you a healthy dose of fiber. Brown rice contains nutrients like magnesium, manganese and zinc. Brown rice is the only form of grain that contains vitamin E. Whole-grain brown rice takes a bit longer to cook than white rice and requires more water in the pot. Brown rice has one gram of fat–not enough to be concerned about because it is a healthy fat. Because of the fiber, it may be considered a good food for weight loss as it keeps you regular but that fiber can also make you feel bloated. Eat up.

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