riceThe nutritional benefits of rice are often overlooked. This grain serves as a cheap energy source from carbohydrates, in addition to providing a wide range of nutrients. Brown rice is composed of 100% whole grain and has nutrients and fiber that is not present in white rice. Brown rice serves as an excellent source of niacin, thiamine, zinc, folic acid, selenium, and manganese. It also has phytonutrients that play a crucial role in reducing the risk for cancer, Type 2 diabetes and heart disease. A cup serving of brown rice contains 108 calories, 1 gram of fat, 3 grams of protein, 2 grams of fiber and 22 grams of carbohydrate.

White Rice

This refers to the grain that remains after the removal of the outer husk and bran layers of brown rice. This removal results to the loss of thiamin, iron, and niacin. It is possible to enrich white rice and add back the lost nutrients. For example, white rice that is grown in the U.S. is not only enriched, but it is also fortified with additional folic acid, a nutrient that plays a vital role in the prevention of birth defects, as well as lowering the risks of cancer and heart disease. White rice can cause blood sugar levels to rise in diabetic people. Some studies have also shown that this rice might increase diabetes development risk. White rice will remain fresh indefinitely if properly stored.


It is recommended to consume smaller portions of white rice and include brown rice or other whole grains on a regular basis. While a third of a cup of white rice is equivalent to one serving of carbohydrate, a half a cup of brown rice is equivalent to one serving. Brown rice has traces of fat and sodium. White rice on the other hand, is fat-free and sodium-free.