Brown rice: is it healthier than white rice and are there any disadvantages?

Brown rice is generally more nutritious than white rice because it is a whole grain: after the inedible husk is removed, it retains the bran, germ, and endosperm. In white rice, the bran and germ are removed during milling. As a result, brown rice typically contains more dietary fiber, magnesium, phosphorus, manganese, and a number of plant compounds, while the calorie content of cooked brown and white rice differs only slightly. The World Health Organization classifies brown rice as a whole grain and recommends getting a significant portion of its carbohydrates from whole grains, vegetables, fruits, and legumes. [1]

But the benefits of brown rice shouldn't be translated into a "brown is good, white is bad" rule. Glycemic response depends not only on rice color, but also on variety, amylose content, processing, and preparation. Clinical studies also haven't yet shown that simply replacing white rice with brown rice significantly reduces glycated hemoglobin, cholesterol, or body weight. [2]

There's a downside to preserving the bran: brown rice typically contains more inorganic arsenic than white rice, as this element is concentrated primarily in the outer layers of the grain. Therefore, if you eat rice very frequently, the optimal strategy is not to switch exclusively to white rice, but to alternate rice with other grains and use cooking methods that reduce arsenic intake. [3]

What is the difference between brown rice and white rice?

The difference isn't due to the different plants. The same rice variety can produce both brown and white rice.

After harvesting, the grain is first stripped of its inedible outer husk. If processing stops at this point, what remains is brown rice: it retains the fiber-rich bran, germ, and starchy endosperm. If the grain is further milled and polished, the bran and germ are removed, resulting in white rice. [4]

The bran and germ account for much of the nutritional variation. Brown rice retains more natural fiber, B vitamins, minerals, and phytochemicals. Much of these nutrients are lost during the production of white rice. In some countries, white rice is fortified with iron, thiamin, niacin, and folate, so the specific values for individual vitamins and iron on the packaging may be higher than expected for simply "refined grain." [5]

This is an important caveat: the claim that "brown rice has more vitamins and minerals than any other" is incorrect. Its main consistent advantage is the preservation of the whole grain structure and fiber, not necessarily superiority in each individual micronutrient.

Composition of brown and white rice

According to USDA reference data, the energy value of long-grain cooked rice is virtually identical: approximately 123 kcal per 100 g of brown rice and 130 kcal per 100 g of white rice. Therefore, the popular belief that brown rice is significantly lower in calories is not true. [6]

Per 100 g of finished product	Brown long grain rice	White long grain rice
Caloric content	about 123 kcal	about 130 kcal
Protein	about 2.7 g	about 2.7 g
Carbohydrates	about 25.6 g	about 28.2 g
Dietary fiber	about 1.6 g	about 0.4 g
Magnesium	about 39 mg	about 12 mg
Phosphorus	about 103 mg	about 43 mg
Manganese	about 0.97 mg	about 0.47 mg

The data refers to specific USDA reference items and should not be taken as the exact composition of any rice: variety, processing, and the amount of water absorbed during cooking can change the values. [7]

The difference in fiber is particularly noticeable: brown rice has approximately four times more fiber than the reference values given. However, brown rice isn't a uniquely fiber-rich food. For example, legumes, many whole grains, vegetables, berries, seeds, and nuts can provide significantly more fiber per serving.

Therefore, brown rice helps increase fiber intake, but a diet built almost exclusively around rice, even brown rice, does not provide the full benefits of a varied plant diet. The WHO recommends that people over 10 years of age aim for at least 25 g of naturally occurring dietary fiber per day. [8]

Does this mean that brown rice is much lower in calories?

No. Brown and white rice are very similar in calorie content.

Per 100g of finished product, the difference is only a few kilocalories and depends heavily on how much water the particular rice absorbed during cooking. [9]

Brown rice's main potential weight-management benefit stems not from its lower calorie count, but from its preserved fiber and grain structure. Higher-fiber foods may be more filling, but that doesn't mean the body can afford to ignore portion sizes.

A large bowl of brown rice still packs a significant carbohydrate and energy punch. Adding butter, nuts, avocado, or a rich sauce will increase the overall calorie count, regardless of whether the rice is white or brown.

Why does brown rice have more fiber?

Dietary fiber is found primarily in the bran portion of the grain. When white rice is polished, this bran is removed, and a significant portion of the fiber is lost along with it. [10]

Fiber isn't digested in the same way as starch. It increases the bulk of food and intestinal contents, and its various fractions interact with the microbiota and influence the rate of digestion.

This is one reason why current recommendations favor whole grains over refined ones. The updated WHO recommendation from January 2026 specifically lists brown rice as an example of a whole grain. [11]

However, someone who replaces white rice with brown rice but continues to eat almost no vegetables, fruits, or legumes may still be getting insufficient fiber. One food item doesn't make up for the overall dietary structure.

Brown Rice and Blood Sugar: Is It Really Low Glycemic?

On average, brown rice often produces a more moderate glycemic response than the corresponding white rice, but this does not always hold true.

A systematic review of rice studies found an extremely wide range of glycemic index values, from approximately 48 to 93. The results were most influenced by the amylose to amylopectin ratio, the specific variety, parboiling, cooking method, cooling, and reheating.[12]

With the same cooking time, brown rice typically produced a smaller rise in glucose and insulin than white rice. However, brown rice requires longer cooking times, and prolonged cooking makes the starch more accessible to digestive enzymes. Therefore, at typical cooking times for each type, the differences became less consistent. [13]

This is one of the most important clarifications on the topic.

Brown color does not guarantee a low glycemic index.

For example, high-amylose white rice or some varieties of basmati and parboiled rice may have a lower glycemic response than some varieties of soft-cooked brown rice. Recent reviews confirm that starch type and structure may be as important as bran retention. [14]

Can you eat brown rice if you have diabetes?

Yes, brown rice can be a good source of carbohydrates for diabetics, but it must be factored into the total carbohydrate intake and serving size.

The American Diabetes Association's 2026 Standards of Care in Diabetes recommends choosing minimally processed, nutritious, and fiber-rich carbohydrate sources. Brown rice is specifically mentioned as a whole-grain alternative. At the same time, the recommendations emphasize the need for individualized carbohydrate intake and portion control. [15]

However, studies of directly replacing white rice with brown rice yield more restrained results than might be expected from popular literature.

A meta-analysis of seven studies in 417 adults with prediabetes or type 2 diabetes found no significant benefit of brown rice for glycated hemoglobin or fasting glucose. Some changes in body weight and high-density lipoprotein cholesterol were found, but the quality of the evidence was rated as low to moderate. [16]

A larger systematic review, including 11 randomized trials and over a thousand participants, also found no consistent superiority of brown rice across most cardiometabolic risk factors.[17]

Therefore, the statement "brown rice lowers blood sugar" is too strong. It's more accurate to say that it retains more fiber and often provides a more favorable carbohydrate structure, thus meeting dietary recommendations for diabetes, but it is not a standalone method for reducing glycated hemoglobin.

Why diabetes studies and population observations yield different results

Observational studies are often more convincing than clinical trials.

A 2022 systematic review that included large prospective studies found that high white rice consumption was associated with a higher incidence of type 2 diabetes, while higher brown rice consumption was associated with a lower incidence. However, these are associations, not proof that the color of the rice itself caused or prevented the disease. [18]

People who regularly choose whole grains may also engage in more physical activity, eat more vegetables and legumes, smoke less, better manage their weight, and generally have different eating patterns. Researchers statistically account for many of these factors, but it's impossible to completely rule out residual confounding.

Randomized trials allow better testing of the immediate effect of substitution, but are typically much shorter in duration and involve far fewer participants.

This is why the two sets of data do not directly contradict each other: they answer different questions.

Brown rice and the risk of type 2 diabetes

At the population level, evidence supports the principle of replacing refined grains with whole grains.

A 2022 systematic review and meta-analysis included more than 577,000 participants in studies of white rice and nearly 197,000 in studies of brown rice. When comparing extreme consumption categories, white rice was associated with a higher risk of type 2 diabetes, while brown rice was associated with a lower risk. The authors also noted that the results of randomized trials for metabolic indicators were inconsistent. [19]

Therefore, a reasonable conclusion is not "white rice causes diabetes." A more accurate interpretation is that in a diet where rice is consumed regularly and in large quantities, replacing some of the refined rice with whole grains is consistent with epidemiological data and current diabetes prevention recommendations.

This approach is also consistent with the American Diabetes Association's Standards of Care 2026, which considers carbohydrate quality and the benefits of whole grains in the context of the overall dietary pattern. [20]

Brown rice and weight loss

Brown rice is not a fat burning food.

A meta-analysis of 13 randomized trials did find some benefit of brown rice in terms of body weight, body mass index, and waist circumference. However, the heterogeneity of the results was very high, and the overall certainty of the evidence was low to very low. No convincing improvements were found with regular brown rice in terms of glucose and lipid profile. [21]

This means that the figures obtained should not be used as a promise of weight loss.

In terms of energy, the difference between the two types of rice is minimal: about 123 versus 130 kcal per 100 g in the reference positions considered. [22]

If brown rice helps a person feel fuller longer and replaces a large portion of refined side dishes, sweet baked goods, or other less nutritious foods, it can facilitate the development of a healthy diet. Simply adding it to an existing diet won't result in weight loss.

Brown rice and cholesterol

Brown rice does not have the same specific and reproducible cholesterol-lowering effect as, for example, sufficient amounts of β-glucan in oats and barley.

A meta-analysis of randomized trials of brown and white rice found no consistent improvements in total cholesterol, LDL cholesterol, or triglycerides with regular brown rice.[23]

Another review found a small increase in HDL cholesterol when replacing white rice with brown rice, but other metabolic parameters were not significantly different.[24]

Therefore, the claim that “brown rice cleanses blood vessels” or “lowers bad cholesterol” is beyond the evidence.

Its cardiometabolic benefits are best viewed as part of an overall dietary pattern of replacing refined grains with whole grains. The WHO recommends this dietary pattern, rather than a single "healthy" grain. [25]

What happens to vitamins and minerals when brown rice is converted to white rice?

When the bran and germ are removed, some of the natural B vitamins, minerals, fiber, and phytochemicals are lost along with them.[26]

Therefore, brown rice is significantly superior in magnesium and phosphorus, for example. According to USDA reference data, 100 g of cooked long-grain brown rice contains approximately 39 mg of magnesium, compared to approximately 12 mg in the corresponding white rice. [27]

However, in some countries, white rice is fortified. After milling, iron, thiamine, niacin, and folate are added back into the product. In this case, the content of individual added nutrients can be comparable to or even higher than that of unfortified brown rice. [28]

Enrichment does not restore the original grain structure, fiber, or the full range of removed components.

Therefore, comparing “which rice has more vitamins” without specifying the type of product can be misleading.

Magnesium is one of the notable benefits of brown rice.

Rice contains a significant amount of magnesium in the husk and germ. According to the USDA, a cup of cooked long-grain brown rice contains about 79 mg of magnesium. [29]

Magnesium is involved in many enzymatic reactions in the body, including energy metabolism, muscle function and the nervous system.

But the presence of magnesium in brown rice doesn't make it a treatment for magnesium deficiency. The diet typically obtains this mineral from a variety of foods: legumes, nuts, seeds, green vegetables, and other whole grains.

It is the diversity of nutrient sources that is in line with the current WHO approach. [30]

The main drawback of brown rice: arsenic

Brown rice does indeed typically contain more inorganic arsenic than white rice. This is not a myth.

Arsenic enters rice from soil and water. The peculiarities of rice cultivation in flooded fields make the plant particularly prone to accumulating this element. A significant portion of the arsenic is concentrated in the outer layers of the grain, which are retained in brown rice and removed during milling of white rice. [31]

In a 2025 study of rice consumption in the United States, brown rice contained higher levels of total and inorganic arsenic, and the estimated exposure in regular consumers was higher than in white rice consumers. The authors found no evidence of acute risk for the general adult population and emphasized the need to evaluate dietary benefits and potential risks simultaneously. [32]

Therefore, the conclusion that “brown rice is toxic” would be as incorrect as the statement that “brown rice is always better than white rice.”

How serious is the arsenic problem?

What matters is the long-term cumulative exposure, not a single bowl of rice.

The European Union sets maximum permissible concentrations of inorganic arsenic for rice products. Current regulations set the maximum level at 0.15 mg/kg for unparboiled polished white rice and 0.25 mg/kg for parboiled and unpolished rice. A stricter limit of 0.10 mg/kg applies to rice intended for infant and young child nutrition. [33]

The difference in standards also reflects technological reality: the outer layers of the grain usually contain more arsenic.

Exposure should be considered most carefully in situations where rice is consumed several times a day or becomes almost the sole grain product. In 2025, Dartmouth Epidemiology Department Chair Margaret Karagas specifically focused on pregnant women, young children, and people who regularly consume rice as groups for whom this issue is particularly relevant. [34]

Does arsenic mean it's always better to choose white rice?

No.

White rice reduces arsenic exposure by removing the outer layers, but it also loses fiber and much of the grain's natural nutritional content. Therefore, switching exclusively to white rice solves one problem at the cost of losing some of the benefits of whole grain. [35]

A smarter strategy is to diversify your grains.

If a person frequently eats brown rice, some of these meals can be replaced with buckwheat, oats, barley, bulgur, quinoa, corn, or other grains and pseudo-grains. This approach simultaneously reduces dependence on one potential source of contaminants and expands the range of nutrients. The FDA also recommends a variety of grains, especially in children's diets. [36]

In other words, the arsenic issue is not so much an argument against brown rice as it is against a rice mono-diet.

Does flushing help remove arsenic?

Regular rinsing has only a small effect on arsenic levels.

The FDA notes that pre-rinsing rice minimally reduces arsenic levels. However, for enriched white and parboiled rice, intensive rinsing can remove iron and B vitamins added to the surface. [37]

Therefore, the “wash rice ten times and completely remove arsenic” scheme does not correspond to the data.

Rinsing rice can still be done to remove dust and excess surface starch, but it should not be considered an effective disinfection technique.

How to Reduce Arsenic in Cooking

A more effective method is to cook in a large amount of water and then drain.

The FDA reports that cooking rice like a pasta—in about 6 to 10 parts water to one part rice and then draining—can reduce inorganic arsenic levels by about 40 to 60%, depending on the type of rice.[38]

There is a trade-off with this method. Some water-soluble nutrients are lost along with the water. For enriched white and parboiled rice, the FDA found a significant loss of added folate, iron, niacin, and thiamin. [39]

Therefore, this method of cooking is especially logical for people who eat rice frequently and want to reduce their arsenic exposure. There's no need to make cooking every rare batch of rice a complicated process.

Brown rice during pregnancy and in baby food

Brown rice itself is not a prohibited food during pregnancy or for children, but it is in these groups that diversity of grain sources is especially wise due to arsenic.

The FDA advises against making rice cereal the only baby cereal and to alternate it with oatmeal, barley, and multigrain options.[40]

Stricter standards for inorganic arsenic also apply to infant rice formulas. In the European Union, the limit for rice intended for the production of foods for infants and young children is 0.10 mg/kg. [41]

This isn't a reason to exclude rice from the family diet. The practical conclusion is simpler: a small child shouldn't be given rice porridge, rice cakes, rice snacks, and rice drinks as their main grain foods all at once.

Brown rice and digestion

For most healthy people, the extra fiber in brown rice is a benefit.

But there are medical situations where the lower fiber content of white rice is beneficial. When a low-fiber diet is temporarily prescribed, such as during certain acute intestinal conditions, after certain surgeries, or for intestinal strictures, MedlinePlus recommends refined grains and avoids brown rice. [42]

White rice is also often included in the temporary diet for diarrhea, as it is low in fiber and is usually well tolerated.[43]

Therefore, the expression “brown rice is always healthier” is medically incorrect.

For regular long-term nutrition, whole grains are often superior; in some temporary therapeutic diets, white rice may be superior.

Brown rice for constipation

Due to its higher fiber content, brown rice is better than white rice if the goal is to increase the amount of dietary fiber in the diet.

The NIDDK recommends getting fiber from a variety of whole grains, legumes, vegetables, fruits, and nuts while drinking plenty of fluids for constipation. [44]

But brown rice alone doesn't contain enough fiber to make it a constipation remedy. 100 grams of cooked long-grain rice contains about 1.6 grams of fiber. [45]

By comparison, an adult's daily requirement is measured in tens of grams. Therefore, the overall structure of the diet is much more important.

Brown rice and phytic acid

The outer layers of the whole grain contain phytates, so brown rice has more of them than highly refined white rice.

Phytate can reduce the absorption of some iron and zinc from a given meal. However, this doesn't mean that brown rice "leaches minerals" or that healthy people should avoid whole grains.

This is a typical example of a product's balance of properties: bran simultaneously provides more fiber, minerals, and phytochemicals and contains more phytates.

Clinically, the issue becomes more significant in the case of a very monotonous diet, iron or zinc deficiency, and limited other sources of these minerals. For most people, a varied diet is significantly more important than trying to completely remove phytates from every grain.

Do you need to soak brown rice?

Soaking is not a requirement for its safety or usefulness.

It can reduce cooking time and change the grain texture. However, soaking is not a proven method for completely removing arsenic or "antinutrients."

For arsenic reduction, the FDA has much more definitive data on boiling in excess water and then draining, while simple rinsing has only a small effect.[46]

So, while soaking rice may be beneficial for culinary reasons, it is not necessary to turn the procedure into a mandatory "detoxification."

Is chilled rice better for sugar?

After cooking and cooling, some starch may undergo retrogradation, a structural change that increases the proportion of less rapidly digestible resistant starch.

Research reviews confirm that cooling and reheating can alter the digestibility of rice starch. However, the magnitude of the effect depends on the variety, preparation method, and cooling conditions, and clinical studies in people with diabetes are not yet sufficient to support a universal recommendation. [47]

So the phrase "put rice in the refrigerator and the carbohydrates will stop counting" is incorrect.

Cooled and reheated rice still remains a carbohydrate product.

Brown Basmati - A Special Case?

Basmati is a varietal group, and "brown" or "white" refers to the degree of processing. Therefore, both white and brown basmati are possible.

Basmati rice often has a starch structure that differs from stickier rice varieties. Recent studies and reviews have shown that varieties with higher amylose levels and a preserved grain structure often produce lower glycemic responses. [48]

This once again shows why comparing rice solely by color is not enough.

For someone with diabetes, brown basmati may be a convenient option, but portion size still remains more important than trying to find "rice that doesn't raise blood sugar."

Brown or white rice for sports

An athlete does not always need the most fiber-rich carbohydrate product.

Before or shortly after intense exercise, easily digestible white rice is sometimes more convenient: it is low in fiber, digests faster, and provides a significant amount of carbohydrates without a large meal size.

At other meals, brown rice may be more convenient as a more complete carbohydrate source with fiber and minerals.

Therefore, sports nutrition is another situation where one type of rice cannot be automatically assigned the status of “best.”

What is healthier for a regular daily diet?

If a person does not have any special restrictions and the choice is between the same types of rice, one of which is white and the other brown, it usually makes sense to choose brown for regular meals.

The reason is simple: more of the whole grain structure, dietary fiber, and natural micronutrients are preserved. This is in line with current recommendations from the WHO and the American Diabetes Association, which favor whole and minimally processed carbohydrate sources. [49]

But there is no need to turn this into an absolute rule.

For a healthy person, a serving of white rice in a diet with plenty of vegetables, legumes, fruits, and other whole grains does not make the diet unhealthy.

Conversely, eating huge servings of brown rice every day isn't optimal just because it's whole grain.

A practical comparison of brown and white rice

Question	Brown rice	White rice
Whole grains	Yes	No
Bran and germ	saved	removed
Fiber	more	less
Magnesium and a number of minerals	usually more	usually less
Caloric content of the finished product	almost the same	almost the same
Glycemic response	often lower, but depends on the variety and brewing	often higher, but some varieties have a moderate index
Arsenic	usually more	usually less
Cooking time	longer	less
Low-fiber therapeutic diet	usually not suitable	often suitable
Diabetes	suitable for portion control	also possible, but the solid version is usually preferable
Celiac disease	naturally gluten free	naturally gluten free

The comparison is based on data on grain structure, nutritional composition, glycemic response and arsenic.[50]

What is often misunderstood

"Brown rice is much lower in calories." No. According to USDA reference data, the difference between cooked brown and white long-grain rice is only a few kilocalories per 100 g. [51]

"Brown rice always has a low glycemic index." No. Values for rice vary greatly depending on variety, amylose content, and processing. Even brown varieties can have a high glycemic response. [52]

"Brown rice cures diabetes." No. A meta-analysis of clinical trials in people with prediabetes and diabetes found no significant improvement in glycated hemoglobin or fasting glucose compared to white rice. [53]

"White rice causes diabetes." Observational studies find an association between higher white rice consumption and a higher incidence of diabetes, especially at high total intakes, but such studies do not by themselves prove causation.[54]

"Brown rice does not contain arsenic because it is a natural product." On the contrary, it usually contains more inorganic arsenic because the outer layers of the grain are preserved. [55]

"Rinsing completely removes arsenic." The FDA reports that simple rinsing has minimal effect. More significant reduction is achieved by boiling in excess water and then draining. [56]

"White rice is useless." No. It's a source of starch and energy, and fortified versions may contain added iron and B vitamins. Additionally, low-fiber rice can be beneficial in some temporary therapeutic diets. [57]

Key points from experts

Qi Sun, MD, ScD, is an Associate Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health, Director of the Nutritional Biomarker Laboratory, and Associate Professor of Medicine at Harvard Medical School. His research focuses on nutrition, type 2 diabetes, and cardiovascular disease. In a public commentary on the white rice data, Sun recommended shifting the diet away from refined carbohydrates, such as white rice and white bread, toward whole grains. This is consistent with current recommendations from the WHO and the American Diabetes Association, but does not mean banning white rice entirely. [58]

Margaret R. Karagas, PhD, is the James W. Squires Professor and Chair of the Department of Epidemiology at the Geisel School of Medicine at Dartmouth. She leads research on the epidemiology of arsenic exposure. In the Dartmouth 2025 Proceedings, she focuses on the risk of chronic dietary exposure in pregnant women, young children, and people who regularly consume rice. Her research program specifically examines the sources and consequences of arsenic exposure, including diet. The practical implication here is not to completely avoid rice, but to diversify grains and reduce unnecessary chronic exposure. [59]

Frequently Asked Questions

Which is healthier - brown or white rice?

For most people, brown rice is the preferred choice for regular consumption because it retains the bran and germ and contains more fiber and several minerals. However, when following a low-fiber therapeutic diet, white rice is sometimes preferable. [60]

Is brown rice less caloric?

Practically none. The reference data reviewed show about 123 kcal versus 130 kcal per 100 g of cooked white long-grain rice. [61]

Is brown rice safe for diabetics?

Yes, the ADA 2026 specifically lists brown rice as an example of a whole grain, but carbohydrate content and serving size still need to be considered.[62]

Does brown rice lower sugar?

It has not been proven by itself to reduce long-term glycemia. A meta-analysis in prediabetes and diabetes found no significant improvement in glycated hemoglobin or fasting blood sugar compared with white rice. [63]

Does brown rice always have a lower glycemic index?

No. Variety, amylose content, and preparation may be as important as the degree of polishing.[64]

Can you eat brown rice when losing weight?

Yes. But it's not a fat-burning product and is almost the same calorie as white rice. The advantage may lie in the fiber and satiety. [65]

Why does brown rice have more arsenic?

Because much of the arsenic is concentrated in the outer layers of the grain, which are retained in brown rice and removed when white rice is made. [66]

Is it dangerous to eat brown rice regularly?

For most adults, regular consumption does not pose an acute risk. However, with very frequent consumption, it is wise to alternate rice with other grains, especially for children and pregnant women. [67]

Do you need to rinse brown rice?

It is possible, but regular rinsing only slightly reduces the arsenic content. [68]

How to reduce arsenic in rice?

The FDA recommends cooking in 6-10 parts water to one part rice and then draining; in studies, this reduced inorganic arsenic by about 40-60%.[69]

Do you need to soak brown rice?

Not necessarily. This can reduce cooking time, but it's not a medically necessary way to make rice safe.

Is brown rice healthier than basmati?

The comparison is inaccurate: basmati is a varietal group, while brown refers to the degree of processing. Brown basmati also exists. High-amylose white basmati can sometimes produce a more moderate glycemic response than some other types of rice. [70]

Does brown rice contain gluten?

Rice itself is naturally gluten-free. For those with celiac disease, problems are primarily associated with prepared mixtures or cross-contamination, rather than with pure rice grains.

Can white rice be healthier than brown rice?

In certain medical situations, yes. When a doctor temporarily prescribes a low-fiber diet, white rice may better suit its goals. [71]

Main

Brown rice is generally a more nutritious choice for a regular diet, but not because it's significantly lower in calories or has medicinal properties. Its advantage lies in the fact that it's a whole grain: the bran and germ retain more fiber, magnesium, and other natural components. Therefore, WHO and ADA recommendations favor whole and minimally processed carbohydrate sources. [72]

The difference in glycemic control is more complex than the simple formula "slow brown vs. fast white." Varieties, amylose, steaming, and cooking methods significantly alter blood sugar responses. Clinical trials have not yet confirmed that simply replacing white rice with brown rice alone significantly improves glycated hemoglobin or lipid profiles. [73]

The most significant drawback of brown rice is its higher inorganic arsenic content. Therefore, the best practice is not to choose one rice exclusively, but to combine brown rice with other whole grains and legumes. If consumed very frequently, rice can be cooked in excess water and then drained, especially when reducing arsenic exposure is of utmost importance. [74]