White Vs. Brown


People are funny.

We’ll rationalize any and everything so as to justify our behavior.

Take, for instance, our lifestyle and dietary choices:

I have clients that smoke.

I have clients that drink a bit too much, quite a bit too often.

I have clients that eat fried foods on a regular basis.

I have clients that will eat Publix birthday cake weekly because it’s some lady’s birthday at work—whom they don’t even like very much—but, hey, “It’s the polite thing to do.”

I have clients that still drink soda, eat ice cream, and munch on candy bars with their “cafecito” at 3 o clock, all on a daily basis!

And all of this is fine, because just as I mentioned above, there’s a perfectly good reason for each and every single one of these actions.

I say this is all quite amusing to me because these are the same people that look at me like I have 2 heads when I tell them that I eat white rice:

“You eat white rice?”

“But, it’s bad for you!”

“How could you?!”

“Brown is better for you!”

“I never eat rice, but when I do it’s brown.”

And I’m all like….


This is the type of sh*t I deal with on a daily basis.




Here are 5 reasons why:

1. Carbohydrates

This is the ONLY reason to eat rice, folks.

All of your “nutrition” should be coming from a wide variety vegetables, fruits, lean protein, eggs, nuts, and seeds.

You should have everything you need, as far as vitamins, minerals, and fiber are concerned, from these foods.

If you are eating rice for any reason other than for it’s carbohydrate content, something is missing from your diet.

Fix it.

Because my body fat levels are low and my training volume and frequency warrants it, I need more carbohydrate in my diet in the form of glucose.

This is the only reason I eat rice and the only reason you should, too: to recover from and fuel workouts.

2. Digestion


Ever heard of them?

Basically, these little guys, specifically phytates and lectins, bind to vitamins and minerals, and prevent them from being absorbed.

Minerals like zinc, copper, iron, magnesium, niacin, and calcium will not be absorbed properly.

This is why if your diet consists of a lot of grains, there is a strong possibility that you are deficient in one ore more of them.

Phytic acid also inhibits pepsin, the enzyme needed to properly break down protein, as well as amylase, the enzyme needed to break down sugar.

What makes white rice white is the milling process.

White rice has had it’s husk, bran, and germ removed.

This alters the flavor, texture, and appearance of the rice, and helps prevent spoilage and extend its storage life.

It also gets ride of all of those pesky anti-nutrients.

This makes it way easier on the digestive tract, and also ensures total absorption of all those great vitamins and minerals from the copious amounts of steamed vegetables and grass fed steak you should be having along with it.

3. The Glycemic Index is BS.

OK, not really.

But like everything else in life, context is everything.

According to the GI, brown rice has an index of 55, and white rice has an index of 64.

This means that your body will break down the carbohydrates in white rice into simple sugars faster than those in brown, which will lead to a faster spike in insulin.

Are you ready for the catch?

This is ONLY if you’re eating the rice by itself!

Who the hell does that?!

If you’re eating rice with other foods, like vegetables and nice piece of animal protein, those numbers I listed above are useless.

The protein, fats, and fiber from those other foods have a direct effect on the absorption of the meal as a whole, and now the GI number of the rice you’re eating is about as relevant to your life as Ted Cruz announcing he’s running for president. (Low blow?)

This is why I couldn’t care less about the GI of white rice.

4. Taste

4.3 billion Asians can’t be wrong, right?

Jokes aside, I enjoy every single piece of food I put in my mouth.

This is not an exaggeration or a lie.

I never feel like I’m sacrificing anything in my diet, and more importantly, I feel amazing.

With that being said, I usually prefer the taste of white rice over that of brown.

5. What’s the difference?

Calorically and nutritionally they’re almost identical:



This is why I choose to eat white rice.

Be honest with yourself, and decide if you should even be eating rice to begin with.

If your body fat levels are low enough, and your training warrants the extra carbs, knock yourself out.

As far as eating white or brown goes, just stick with whichever you actually enjoy eating!

This is more important than anything else I listed above, because at the end of the day, the best diet is the one you can stick with.

Author: J.J.Valdivia

I have worked in the health and fitness industry for a decade. Through my personal work with clients, and my writing, I strive to help others become more well-rounded human beings, so that they may thrive in all areas of their lives.

7 thoughts on “White Vs. Brown”

    1. As far as I know, all rice has a negligible amount of arsenic. Although, because most of it is stored in the outer shell, white rice has up to 80% less arsenic than other types since it is removed. Another reason to opt for white instead of brown. I also try to buy organic as well.

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