Budapest Post

Cum Deo pro Patria et Libertate
Budapest, Europe and world news

White rice spikes blood sugar levels and ‘has almost the same effect as eating pure table sugar,’ according to Harvard Medical School

White rice spikes blood sugar levels and ‘has almost the same effect as eating pure table sugar,’ according to Harvard Medical School

White rice is less nutritious than brown rice because it lacks the most nutrient-dense parts of rice: the bran and germ.

Brown rice contains more key nutrients like fiber and protein that slow down digestion and won’t spike blood sugar levels the way white rice will.

Both white and brown rice can be dangerous in large amounts – especially for children – because they may contain traces of arsenic, a carcinogen.

More than half of the world’s population relies on rice as a staple food. In 2018, 485 million metric tons of rice were produced globally.

White rice is much more common than brown rice because it has a longer shelf life and transports more easily. However, white rice is also less nutritious. Here’s what you need to know.

The difference between white and brown rice
White and brown rice are not different species. In fact, most of the rice we eat is the same species – Oryza sativa. The difference is that brown rice has two distinctive parts that white rice lacks.


The bran, which is the outer edible layer of the rice grain.


The germ, which is the reproductive part of the grain.
These not only give brown rice its color, but they’re also the most nutrient-dense parts of rice. One downside is that the fat in the bran and germ makes brown rice spoil more quickly than white rice. The average shelf life for brown rice is about six months.

By contrast, white rice is what’s left behind after the grain is polished and the bran and germ are removed. This makes white rice cook faster and gives it a longer shelf life. It also means that white rice contains fewer nutrients than brown rice.

But this does not mean that white rice is inherently bad for you, though it is less healthy, says Elizabeth Ryan, a researcher at Colorado State University who studies the nutrients in rice bran.

“At the end of the day, eating whole grains is always going to be important,” Ryan said.

In fact, when you get rid of the bran and germ in rice, here’s what you’re really removing nutrition-wise:


Calcium, which is important for teeth and bone health.


Fat, which consists of healthy unsaturated fats that are important for cardiovascular health.
Phosphorus, which collaborates with calcium to form strong bones and teeth.
Vitamins B1 (thiamine) and B3 (niacin), which helps keep the nervous system functioning properly.
Protein, which helps build muscle and is essential for growth and development.
Magnesium, which is important for proper neurological function, among many other benefits.
For comparison, here’s how much nutrition you get from a cup of cooked white rice versus brown.

1 cup white rice 1 cup brown rice Calories 205 216 Carbohydrates 45 grams 45 grams Fat 0.4 grams 1.8 grams Protein 4.2 grams 5 grams Fiber 0.6 grams 3.5 grams Calcium 15.8 grams 19.5 milligrams Magnesium 19 milligrams 84 milligrams Thiamine 0.3 milligrams 0.2 milligrams Niacin 2.3 milligrams 3.0 milligrams Phosphorous 68 milligrams 162 milligrams


Benefits of eating brown rice instead of white


Ryan is specifically interested in the disease-preventing and nutritional benefits of eating rice bran. Her research has shown that nutrients in rice bran could help protect against colorectal cancer. The bran makes brown rice rich in compounds called phytochemicals that have antioxidant and anti-inflammatory properties.

“There’s a lot of phytochemicals in brown rice that are not in white rice,” she says.

Brown rice has more soluble and insoluble fiber and protein than white rice. This fiber is a good prebiotic, Ryan says, which means it helps feed a healthy gut microbiome. And a healthy gut microbiome is essential for myriad functions, including digestion and a strong immune function.

While most of the calories in white and brown rice come from carbohydrates, white rice has a higher glycemic index than brown rice. This means that a serving of white rice provides a quicker blood sugar spike, which, according to Harvard Medical School, “has almost the same effect as eating pure table sugar.” Brown rice has a lower glycemic index, which is better for warding off diseases like diabetes.

Overall, Ryan says that when out grabbing lunch and offered the option of white rice or brown, “if there’s an opportunity to substitute it with brown rice, you are improving your whole-grain intake.”


White and brown rice contain traces of arsenic


In the past decade, rice has gotten attention for being a grain that is naturally contaminated with arsenic, a carcinogen.

In 2012 Consumer Reports tested brown rice, white rice, and rice products available in the supermarket and found a wide variety had measurable levels of arsenic in them. In a follow-up, in 2014, it reported that one serving of many rice cereal and pasta products contained “over the maximum amount of rice we recommend they should have in a week.”

Both white and brown rice contain arsenic from the environment. The amount of arsenic that is incorporated into the rice depends on how much of the element is in the soil, which varies regionally. For example, Consumer Reports found the lowest levels of arsenic in basmati rice from California, while the highest levels were in rice from Texas.

In 2016, the Food and Drug Administration issued draft guidance to manufacturers to limit arsenic in rice cereal for infants. The FDA recommends that adults and children continue to eat rice products, but make sure they are also eating a varied diet of whole grains like wheat, oats, and barley, saying that “if there are substances in food (like arsenic) where reducing exposure is prudent, you’re minimizing that exposure.”

Washing brown rice, cooking it in extra water, and then rinsing it again will get rid of around 50% of arsenic, but will also wash away some of the more beneficial nutrients.

AI Disclaimer: An advanced artificial intelligence (AI) system generated the content of this page on its own. This innovative technology conducts extensive research from a variety of reliable sources, performs rigorous fact-checking and verification, cleans up and balances biased or manipulated content, and presents a minimal factual summary that is just enough yet essential for you to function as an informed and educated citizen. Please keep in mind, however, that this system is an evolving technology, and as a result, the article may contain accidental inaccuracies or errors. We urge you to help us improve our site by reporting any inaccuracies you find using the "Contact Us" link at the bottom of this page. Your helpful feedback helps us improve our system and deliver more precise content. When you find an article of interest here, please look for the full and extensive coverage of this topic in traditional news sources, as they are written by professional journalists that we try to support, not replace. We appreciate your understanding and assistance.
Newsletter

Related Articles

0:00
0:00
Close
IMF Upgrades Global Growth Forecast as Weaker Dollar Supports Outlook
House Republicans Move to Defund OECD Over Global Tax Dispute
France Opens Criminal Investigation into X Over Algorithm Manipulation Allegations
Trump Steamrolls EU in Landmark Trade Win: US–EU Trade Deal Imposes 15% Tariff on European Imports
ChatGPT CEO Sam Altman says people share personal info with ChatGPT but don’t know chats can be used as court evidence in legal cases.
Intel Reports Revenue Beats but Sees 81% Rise in Losses
Politics is a good business: Barack Obama’s Reported Net Worth Growth, 1990–2025
UN's Top Court Declares Environmental Protection a Legal Obligation Under International Law
"Crazy Thing": OpenAI's Sam Altman Warns Of AI Voice Fraud Crisis In Banking
The Podcaster Who Accidentally Revealed He Earns Over $10 Million a Year
UK Government Considers Dropping Demand for Apple Encryption Backdoor
Japanese Man Discovers Family Connection Through DNA Testing After Decades of Separation
Russia Signals Openness to Ukraine Peace Talks Amid Escalating Drone Warfare
Switzerland Implements Ban on Mammography Screening
Pogacar Extends Dominance with Stage Fifteen Triumph at Tour de France
President Trump Diagnosed with Chronic Venous Insufficiency After Leg Swelling
CEO Resigns Amid Controversy Over Relationship with HR Executive
NVIDIA Achieves $4 Trillion Valuation Amid AI Demand
Tulsi Gabbard Unveils Evidence Alleging Political Manipulation of Intelligence During Trump Administration
Centrist Criticism of von der Leyen Resurfaces as she Survives EU Confidence Vote
Trump Announces Coca-Cola to Shift to Cane Sugar in U.S. Production
FIFA Pressured to Rethink World Cup Calendar Due to Climate Change
Zelensky Reshuffles Cabinet to Win Support at Home and in Washington
"Can You Hit Moscow?" Trump Asked Zelensky To Make Putin "Feel The Pain"
Church of England Removes 1991 Sexuality Guidelines from Clergy Selection
Superman Franchise Achieves Success with Latest Release
Hungary's Viktor Orban Rejects Agreements on Illegal Migration
Air India Pilot’s Mental Health Records Under Scrutiny
Jamie Dimon Warns Europe Is Losing Global Competitiveness and Flags Market Complacency
Moonshot AI Unveils Kimi K2: A New Open-Source AI Model
Martha Wells Says Humanity Still Far from True Artificial Intelligence
Nvidia Becomes World’s First Four‑Trillion‑Dollar Company Amid AI Boom
EU Delays Retaliatory Tariffs Amid New U.S. Threats on Imports
Trump Proposes Supplying Arms to Ukraine Through NATO Allies
US Opens First Rare Earth Mine in Over 70 Years in Wyoming
Bitcoin Reaches New Milestone of $116,000
Severe Heatwave Claims 2,300 Lives Across Europe
Declining Beer Consumption Signals Cultural Shift in Germany
Emails Leaked: How Passenger Luggage Became a Side Income for Airport Workers
Polish MEP: “Dear Leftists - China is laughing at you, Russia is laughing, India is laughing”
Western Europe Records Hottest June on Record
BRICS Expands Membership with Indonesia and Ten New Partner Countries
Elon Musk Founds a Party Following a Poll on X: "You Wanted It – You Got It!"
China’s Central Bank Consults European Peers on Low-Rate Strategies
France Requests Airlines to Cut Flights at Paris Airports Amid Planned Air Traffic Controller Strike
Poland Implements Border Checks Amid Growing Migration Tensions
Emirates Airline Expands Market Share with New $20 Million Campaign
Amazon Reaches Milestone with Deployment of One Millionth Robot
Yulia Putintseva Calls for Spectator Ejection at Wimbledon Over Safety Concerns
House Oversight Committee Subpoenas Former Jill Biden Aide Amid Investigation into Alleged Concealment of President Biden's Cognitive Health
×