Rice: It’s a topic of discussion. Is it good for you? Is it bad? Well, rice can be a great tool for your diet if you’re building muscle. In one cup of cooked rice it is around 200 calories, 0-1 gram of fat, 45 g of carbohydrates, and 4-5 grams of protein. On the other hand, rice could make it difficult to lose weight, because it could max out your carb and calorie goals of the day. If you’re a gluten-free believer, rice is your grain of choice because it doesn’t have any.
Not only is the question of "is rice good for me", but does the type of rice matter? White rice vs. brown rice. Which should you choose? First, let’s talk about the differences. Brown rice and white rice are distinguished by the milling process. Brown rice only loses the non-edible hull, but keeps the bran and germ. White rice takes it all off, only leaving the endosperm.
Let’s go back to that one cup of rice idea.
White rice has 43 less calories per cup than brown rice.
White rice has 7 g less carbohydrates per cup than brown rice.
Brown rice has more micronutrients, such as magnesium, phosphorus, potassium, manganese, selenium, and copper.
Brown rice has a lower glycemic index than white rice. This translates to a lower insulin response because it is broken down slower.
So, which should you choose? Which one is better for you? Based on the caloric and nutrition standpoint, it’s up to you! If you prefer brown rice, go for it! If you prefer white rice, dig in! There are positives and negatives to both, so the choice is yours!