Rice: Is it healthy or not

Rice: Is it healthy or not


Rice is the most consumable grain in the world, brown rice or white rice you can make thousands of recipes using rice. But how healthy is the rice that you eat daily?

Brown rice vs white rice

What is its nutritional value? What’s daily recommendation for you? The side effect of rice
Brown rice vs white rice: which is more healthy
To start with I can first tell you the real rice that actually a farmer cultivate in the field is brown rice and after three phase of miling, it becomes white.
So now the question is which is more healthy?
To know this have a look at nutrional values

Nutritional value of white rice(100gram raw)

Total Fat 0.5 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0.2 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 76 mg 2%
Total Carbohydrate 79 g 26%
Protein 7 g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 4%
Vitamin D 0% Vitamin B-6 10%
Vitamin B-12 0% Magnesium 5%

If we look at the nutritional value of white rice then we can see it contains high carb with no fibers in it. It digests quickly and provides instant energy to the body as glucose. So if you are an athlete or looking for mass then this is perfect for you. But if you have a sedentary job or do workout less than 4 days a week then this is not a good option for you.

Now do have look at the

Nutritional value of brown rice

Total Fat 2.7 g 4%
Saturated fat 0.5 g 2%
Polyunsaturated fat 1 g
Monounsaturated fat 1 g
Cholesterol 0 mg 0%
Sodium 4 mg 0%
Potassium 268 mg 7%
Total Carbohydrate 76 g 25%
Dietary fiber 3.4 g 13%
Protein 8 g 16%
Vitamin A 0% Vitamin C 0%
Calcium 3% Iron 9%
Vitamin D 0% Vitamin B-6 25%
Vitamin B-12 0% Magnesium 35%

So here is the conclusion for both after seeing nutrition chart, brown rice has enough amount of fiber whereas white rice has almost no fiber. So if you do no workout, or have a sedentary job or on fat loss diet then for daily use, brown rice is best for you.

Here in terms of nutritional and to be healthy brown rice is best in comparison to white rice.


In terms of vitamins and minerals, brown rice contains a good amount of
Manganese,selenium(vitamin B1),thiamine(VITAMIN B3,MAGNESIUM,COPPER)

In addition to it, brown rice also contains
Phytic acid – an antioxidant
Ferulic acid – strong antioxidant
2-acetyl 1-pyrroline- responsible for scent and taste

In terms of healthy heart, brown rice contains a good amount of fiber, minerals, and antioxidants which keeps your heart healthy and prevent heart disease.


Brown rice has high quantity phytic acid in it, that block the absorption of zinc and iron of the meal, due to it phytic acid is known as an anti-nutrient. Over a course of time, it creates mineral deficiencies.However it is very rare so don’t need to worry about this.

Despite few issues in brown rice, still, it is the healthier option as compared to white rice.

So what are you waiting for switch to brown rice from today onward to be healthy.

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