London Daily

Focus on the big picture.
Friday, Jun 20, 2025

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.

Newsletter

Related Articles

0:00
0:00
Close
16 Billion Login Credentials Leaked in Unprecedented Cybersecurity Breach
Senate hearing on who was 'really running' Biden White House kicks off
Iranian Military Officers Reportedly Seek Contact with Reza Pahlavi, Signal Intent to Defect
FBI and Senate Investigate Allegations of Chinese Plot to Influence the 2020 Election in Biden’s Favor Using Fake U.S. Driver’s Licenses
Vietnam Emerges as Luxury Yacht Destination for Ultra‑Rich
Plans to Sell Dutch Embassy in Bangkok Face Local Opposition
China's Iranian Oil Imports Face Disruption Amid Escalating Middle East Tensions
Trump's $5 Million 'Trump Card' Visa Program Draws Nearly 70,000 Applicants
DGCA Finds No Major Safety Concerns in Air India's Boeing 787 Fleet
Airlines Reroute Flights Amid Expanding Middle East Conflict Zones
Elon Musk's xAI Seeks $9.3 Billion in Funding Amid AI Expansion
Trump Demands Iran's Unconditional Surrender Amid Escalating Conflict
Israeli Airstrike Targets Iranian State TV in Central Tehran
President Trump is leaving the G7 summit early and has ordered the National Security Council to the Situation Room
Taiwan Imposes Export Ban on Chips to Huawei and SMIC
Israel has just announced plans to strike Tehran again, and in response, Trump has urged people to evacuate
Netanyahu Signals Potential Regime Change in Iran
Juncker Criticizes EU Inaction on Trump Tariffs
EU Proposes Ban on New Russian Gas Contracts
Analysts Warn Iran May Resort to Unconventional Warfare
Iranian Regime Faces Existential Threat Amid Conflict
Energy Infrastructure Becomes War Zone in Middle East
UK Home Secretary Apologizes Over Child Grooming Failures
Trump Organization Launches 5G Mobile Network and Golden Handset
Towcester Hosts 2025 English Greyhound Derby Amid Industry Scrutiny
Gary Oldman and David Beckham Knighted in King's Birthday Honours
Over 30,000 Lightning Strikes Recorded Across UK During Overnight Storms
Princess of Wales Returns to Public Duties at Trooping the Colour
Red Arrows Use Sustainable Fuel in Historic Trooping the Colour Flypast
Former Welsh First Minister Addresses Unionist Concerns Over Irish Language
Iran Signals Openness to Nuclear Negotiations Amid Ongoing Regional Tensions
France Bars Israeli Arms Companies from Paris Defense Expo
King Charles Leads Tribute to Air India Crash Victims at Trooping the Colour
Jack Pitchford Embarks on 200-Mile Walk to Support Stem Cell Charity
Surrey Hikers Take on Challenge of Climbing 11 Peaks in a Single Day
UK Deploys RAF Jets to Middle East Amid Israel-Iran Tensions
Two Skydivers Die in 'Tragic Accident' at Devon Airfield
Sainsbury's and Morrisons Accused of Displaying Prohibited Tobacco Ads
UK Launches National Inquiry into Grooming Gangs
Families Seek Closure After Air India Crash
Gold Emerges as Global Safe Haven Amid Uncertainty
Trump Reports $57 Million Earnings from Crypto Venture
Trump's Military Parade Sparks Concerns Over Authoritarianism
Nationwide 'No Kings' Protests Challenge Trump's Leadership
UK Deploys Jets to Middle East Amid Rising Tensions
Trump's Anti-War Stance Tested Amid Israel-Iran Conflict
Germany Holds First Veterans Celebration Since WWII
U.S. Health Secretary Dismisses CDC Vaccine Advisory Committee
Minnesota Lawmaker Melissa Hortman and Husband Killed in Targeted Attack; Senator John Hoffman and Wife Injured
Exiled Iranian Prince Reza Pahlavi Urges Overthrow of Khamenei Regime
×