Is eating brown rice a better choice than white rice?

But white rice is life in many cultures!

There are so many ways that rice is prepared and enjoyed around the world.

brown rice pilaf shot in a white bowl

So many dishes to choose from.

I would not be a true island girl if I didn’t love rice with some variation of beans!

However, enriched white rice has more folic acid (a B vitamin) and iron than brown rice.

It also provides 17% of a woman’s daily need for iron.

Brown rice is slightly higher in calories and carbs but also has more protein and fiber.

It’s worth noting that 1 cup of cooked ricewhite or browncounts as two grain servings, per theUSDA.

You might be eating a little bit more or a little bit less, depending on your hunger levels.

There is nothing wrong with preferring brown rice over white or vice versa.

Some may like the heartier texture of brown rice, while others may prefer the smoother texture of white.

Those who did not grow up eating rice regularly may prefer brown over white.

The answer is no, you do not!

Trying to remove your culture might feel like trying to remove your identityand that’s not sustainable.

I could not go too long without having white rice as part of my cooking.

Adding non-starchy vegetablescooked or rawas a side also adds balance to your meal.

Plating your meal is a critical, yet often overlooked, component of healthy eating.

In my culture, what I often observe is that rice takes up a large majority of the plate.

If you’re vegan or vegetarian, the rice and beans can be the entire other half.

That combination forms a greatplant-based protein.

It’s important to remember that the2020-2025 Dietary Guidelines for Americansrecommend making half of your grains whole grains.

So, if you prefer white rice, attempt to add whole grains to your diet in other ways.

Maybe you’ll go for whole-grain bread or whole-wheat pasta.

Or you’ve got the option to cook with barley, quinoa or whole-grain corn meal.

The Bottom Line

So, to answer the question, “Is brown rice healthy?”

the answer is absolutely, especially considering the amount of nutrients it packs.