Why White Rice Might Be the Smarter Choice for Your Plate

In essence, while brown rice has its advantages, white rice can be the better choice for many people depending on their health, lifestyle, and dietary preferences.

Although white rice and brown rice come from the same grain, the way they’re processed makes a big difference in their nutritional profile and how they affect your body. Brown rice retains the bran, germ, and endosperm, making it a whole grain packed with fibre and nutrients. White rice, on the other hand, has the bran and germ removed, leaving just the starchy endosperm. While brown rice is often touted as the healthier option, white rice has its own set of benefits—especially for individuals with specific health concerns or dietary needs.

Here’s why white rice may be a more suitable choice for some people.

1. Gentle on Digestion

Without the fibrous bran layer, white rice is much easier to digest. This makes it ideal for those with gastrointestinal conditions like IBS, ulcers, or those recovering from surgery or illness. In contrast, brown rice’s higher fibre content can cause bloating and discomfort in sensitive stomachs.

2. Fewer Anti-Nutrients

Brown rice contains phytic acid, a compound that can inhibit the absorption of minerals like iron, zinc, and calcium. White rice, which has minimal phytic acid, is often better for people with nutrient absorption issues or mineral deficiencies.

3. Longer Shelf Stability

White rice has a longer shelf life because it doesn’t contain the natural oils found in the bran of brown rice, which can cause it to go rancid. This makes it more convenient for households that store grains in bulk for extended periods.

4. Easier and Quicker to Cook

White rice has a softer texture, neutral flavour, and cooks much faster than brown rice. It’s more versatile in the kitchen and pairs better with a wide range of dishes, especially traditional Indian meals like curries, dals, and biryanis.

5. Less Likely to Irritate the Gut

Brown rice contains lectins and other compounds in the bran that can cause gut irritation, particularly in those with autoimmune conditions. Since white rice is stripped of these elements, it’s often recommended in anti-inflammatory and elimination diets.

6. Suitable for Low-Fibre Diets

People who are on medically advised low-fibre or low-residue diets—such as after abdominal surgery—are typically recommended to eat white rice. It provides energy without overloading the digestive system.

7. Lower in Calories by Volume

Although brown rice is more filling due to its fibre content, it’s also more calorie-dense. For people on calorie-controlled diets, white rice can offer larger serving sizes for fewer calories, depending on how it’s prepared.

Nutrient proximates	Brown rice	White rice
energy	82 calories	68 calories
protein	1.83 g	1.42 g
total lipid (fat)	0.65 g	0.15 g
carbohydrates	17.05 g	14.84 g
fiber, total dietary	1.1 g	0.2 g
sugars, total	0.16 g	0.03 g
calcium	2 milligrams (mg)	5 mg
iron	0.37 mg	0.63 mg
sodium	3 mg	1 mg
fatty acids, total saturated	0.17 g	0.04 g
fatty acids, total trans	0 g	0 g
cholesterol	0 mg	0 mg