By Heide Kennedy, Arizona Farm Bureau Communications Intern
One staple food that you will always find both stored in our pantry and cooked in the fridge is rice. Ever since my mom and I became gluten intolerant we’ve relied on rice as our versatile carbohydrate source. From using it in place of tortillas when we have Mexican food, to using it in place of pasta when we have Italian food, we’ve found ways to use it in almost every kind of meal! But whether you eat rice because you need a gluten-free grain, or you use it just because rice is an incredibly nutritious grain! 
On the topic of rice, you’ve probably heard it said that brown rice is much healthier than white rice, but that isn’t necessarily the case. Here, we’ll break down the main nutritional differences between the two kinds of rice and their nutritional details.
According to registered dietician Stefani Sassos, brown rice is a whole grain, which means that all three parts of the grain (the bran, the germ, and the endosperm) are still intact. White rice, on the other hand, is a refined grain, meaning it has undergone processing that removes the bran and the germ, leaving only the endosperm. Registered dietician Alisha Virani, since the bran is what contains the fiber in rice, and the germ is where all of the minerals, vitamins, and protein are contained, white rice loses all of this after it undergoes processing.
So, after considering what makes the two types of rice different, let’s look at the benefits of each kind of rice.
Brown Rice:
- Complex carbohydrate (A whole grain, has all three parts of a grain still intact)
- Provides a lot of fiber
- Full of the naturally occurring vitamins and minerals
- Has a lower glycemic index
White Rice:
- Easily digestible (Due to lack of fiber content)
- Quickly absorbed carbohydrate
- Inexpensive and longer shelf life
- If enriched, still offers vitamins and minerals
With that being said, both kinds of rice still have some significant benefits and are both very healthy, which is why it’s a staple all around the world! So, consider using more rice in your meals! Fill Your Plate has lots of delicious and healthy recipes that feature rice! Check them out here!