White Basmati Rice vs. Brown Basmati Rice: Head-to-Head Comparison

Basmati Rice is a type of long-grain aromatic rice that is popular for making dishes such as Biriyani and Pilaf. Originating in the Indian subcontinent, this rice cultivar is the perfect accompaniment to a multitude of South Asian dishes.

Basmati rice is often dubbed as the healthier alternative to plain rice as it has a better nutritional profile, less carbohydrates, and calorific value as well as a low Glycemic index that makes it better for consumption by people with blood sugar issues such as diabetes.

It may surprise you to learn that Basmati rice is available in both Brown and White varieties. While the name Basmati is often synonymous with the White version, a whole-grain alternative is also available.

Brown basmati rice is less processed than its White counterpart, retaining the bran and germ and resulting in rice that is richer in nutrients. The white basmati rice vs brown basmati rice debate is still ensuing. And if you want a clearer perspective on the matter, then you have certainly arrived at the right place.

In this article, I will provide a thorough examination of both types of Basmati rice, including their advantages and disadvantages.

Key Takeaways

• Basmati is a long and slender-grained cultivar of rice that is known for its aroma and taste.
• It is often dubbed as a healthy rice variety and also has a whole-grain counterpart – brown basmati rice.
• There is not much stark difference between the two varieties of basmati rice, except its processed nature and calorie count.
• Brown basmati rice has an edge over the white variety in terms of glycemic index. Because of its low GI, it is better for consumption by diabetic people.
• Between the white and brown basmati varieties, the former is easily digestible due to its simple carb content. The suitability of one between the two is ultimately a subjective issue and there isn’t a definitive answer to which is better overall.

White Basmati Rice vs. Brown Basmati Rice: The Differences That Matter

The difference between brown basmati rice and white basmati rice is chiefly rooted in the nutrient profile and glycemic index.  But what does not differ is its flavor factor that enhances the taste of spices added to South Asian dishes.

A rice variety is considered Basmati if it has a minimum average precooked milled rice length of 6.1 mm and precooked milled rice breadth of 2mm. ^[1]  Brown Basmati grains are generally a little longer than white basmati as the length is lost while polishing and processing.

The difference in calorific value may look like a lot especially when the minimum and maximum numbers are considered together but it must be remembered that the amount of calories in brown basmati rice is only slightly higher. There are many brands that sell basmati and if you consider the two varieties of the same brand, they will only show a slight difference in calorie content.

As for the price of the two varieties, the same quantity of brown basmati rice is sold at a much higher price point than the white variety. This is directly related to the nutrient content of brown basmati and the fact it is believed to be healthier than its white counterpart.

Nutrition Facts

A nutritional profile is the nutrient composition of a food or a drink. It provides an easily comprehensible look into the nutrients present in a particular food source and their content level.

Below are the nutrition facts for both White and Brown Basmati rice based on a 100-gram serving basis.

The Daily Value percentages are calculated based on a 2000-calorie diet. An individual’s DV may differ depending on their specific calorific requirements.

It should also be noted that the nutritional profile provided above was based on organic varieties of White and Brown Basmati rice respectively.

Organic rice is rice that is certified organic by the USDA or other authorities, which means it is non-GMO and free of toxic pesticides, synthetic fertilizers, and artificial colors.

White Basmati Rice

When someone mentions Basmati, what is automatically meant is the white variety of it.

White basmati rice is a long-grain rice variety that is commonly used in many cuisines around the world. It is a type of rice that is known for its distinct aroma and flavor, which is attributed to the presence of a compound called 2-acetyl-1-pyrroline.

This rice is low in fat and is a good source of carbohydrates, making it a staple food in many households.

As compared to plain white rice, it has much fewer calories and carbohydrates and thus is a much healthier alternative among the processed rice varieties.

There is a certain stigma associated with the word “processed” and this is also the case with rice. People just automatically assume that processed rice adversely affects well-being, but that is hardly the case. To address the very same issue, the positive factors as well as the drawbacks of consuming white basmati rice have been listed below:

Pros

• The level of arsenic is lower in white basmati rice as compared to other white, brown, or pigmented rice varieties. ^[2] Arsenic is a poisonous substance that has been associated with many types of cancer. ^[3]
• It contains less complex carbohydrates and thus can be digested easily.
• It has a lower GI than plain white rice which makes it ideal for consumption by diabetics. ^[6]
• It has a lower calorific value as compared to its brown counterpart.
• White Basmati rice contains fewer amounts of Lectins or anti-nutrients. Lectins affect the body’s ability to absorb nutrients when consumed in large quantities as is possible if rice with lectin content is eaten every day.
• It has a lower fat content than plain white rice which makes it a healthier alternative for people who cannot cut down on rice completely.

Cons

• It may negatively affect Blood sugar levels due to its refined nature. ^[4]
• White basmati rice has less fiber content than brown basmati rice, which means that it may be difficult to digest for some people.
• A good number of macronutrients are lost when the rice is polished and processed and thus consuming it on a daily basis and in large amounts may not promote a balanced diet.
• White rice of any kind is often associated with obesity ^[5] and although white basmati is a healthier alternative to plain white rice, its lack of balance between nutrient density and carb content cannot be ignored.

Brown Basmati Rice

Certain brands use the term “Badami” to market their Brown basmati rice. The literal translation of this exotic term is “nutty” and implies the flavor profile of the rice which has a distinct nutty and floral aroma.

The chief differentiating factor between the white and brown basmati is that while the former is an unrefined whole grain, the latter is a processed and refined grain.

What this means is that the brown basmati variety has only been dehusked and it still retains the layer of bran and germ as well as the starchy endosperm. It is also packed with micronutrients that are lost while the rice is put through processing.

This is exactly why brown basmati is sold at a higher price than the white version. The nutrient content is not so much responsible for this price hike but rather the associations of the brown rice being “healthier”.

This is quite surprising as it requires less effort on the manufacturer’s part to produce brown basmati. This can be somewhat considered a downside as fewer people are likely to go for brown basmati.

Let us explore the other benefits and drawbacks of consuming brown basmati rice:

Pros

• Brown basmati is better suited for a diabetic diet as its Glycemic Index is even lower than white Basmati rice and thus there is a lesser chance of a blood sugar spike.
• Although it is more in terms of calories, the nutrient profile far outweighs the calorific value and aids in weight loss.
• It contains more fiber than its white counterpart. Fiber in diet is important for easy bowel movements.
• The amount of macronutrients in this rice variety is quite high.
• It is a healthy source of complex carbohydrates which means that it will keep you full for longer durations and help avoid overeating.

Cons

• Due to the complex carb and fiber content of Brown basmati rice, it can be hard to digest by some who have pre-existing gastrointestinal conditions such as Irritable Bowel Syndrome, Chronic acidity, Gas, and Bloating. ^[7]
• It has more arsenic content than its white alternative. However, the arsenic content can be alleviated by washing the rice before cooking. Basmati rice from India and Pakistan record some of the lowest arsenic levels globally. ^[8]
• Brown rice has a short shelf life and is susceptible to fungal growth, both when uncooked and cooked. There is a risk of the development of Aflatoxin, a carcinogenic fungus.
• It may be advisable for pregnant women and children to avoid brown rice due to its unrefined nature and arsenic content.
• It is on the pricier side and thus may not be chosen by people on a tight budget.

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Which Is Better For Diabetics White Basmati Rice Or Brown Basmati Rice?

Brown rice of any kind especially of the Basmati cultivar has one of the lowest glycemic index among all rice varieties and this makes it better for consumption by people with diabetes.

The glycemic index refers to the capacity of a carbohydrate in a food to affect blood sugar levels so if you are eating something with low GI, it will naturally not affect the blood sugar or glucose level.

But the same cannot be said for diabetic athletes or strength trainers or just people who do strenuous work in general. For them, exercising their body depletes the body’s glycogen stores that need to be replenished at the earliest to avoid a drop in blood sugar levels. Such people may be advised to consume white basmati just before or after their strenuous activity.

Which Is Better For Weight Loss White Basmati Rice Or Brown Basmati Rice?

Brown basmati rice is overall better for shedding weight.

This might be surprising because white basmati has fewer calories than the brown type but there are also some additional factors that come into play:

• It has a lower glycemic index than that aids in maintaining a stable blood sugar level and slow release of energy and is good overall for a balanced diet.
• Brown rice is high in fiber and also contains complex carbs. This means that it is digested slowly and increases satiety, making one feel full for longer. In such a case, there is a lesser chance of overeating.
• Brown rice is nutrient-dense and contains vitamin B6, vitamin D, and potassium. These aid in regulating metabolism and muscle growth.

If these factors are taken into consideration then it may be concluded that brown basmati rice is a better choice for weight loss purposes.

Which Is Healthier White Basmati Rice or Brown Basmati Rice?

It is not a secret that whole grains have a huge edge over refined and processed grains in terms of being healthy and nutrient-rich. That being stated, the parameters to consider something healthy may be subjective to factors such as lifestyle, digestive health, and such.

But there are some constant factors that make whole grains better than refined grains:

• Brown basmati rice has more fiber than white basmati. Dietary fiber is an essential nutrient that helps in digestion and supports a healthy heart.
• It goes without saying but while refining brown rice into white, a lot of nutrients are lost. Thus brown basmati rice is more nutrient-dense than the white variety.
• Whole grains have often been associated with alleviating risks of some types of cancer, type 2 diabetes, and heart disease.
• Brown basmati rice has a higher fiber content and a lower glycemic index than white basmati rice which also promotes weight loss.

Considering these, it can be said that the brown variety of basmati can be considered healthy in general. But there are also some exceptional factors such as pre-existing gastrointestinal concerns that don’t sit well with fibrous whole grains and may adversely affect health. White basmati is recommended for those individuals.

The bottom line: if you have a robust digestive system, opt for brown basmati rice, but if digestion is a concern, white basmati rice is the way to go.

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Final Verdict

As can be seen, the basmati cultivar of rice in itself is much healthier and tastier than most other existing types of rice. For an average human with no health conditions, eating either will not affect the health negatively whatsoever.

Even from the aspect of flavor profile, basmati wins out by a huge edge, so no matter which type of basmati you choose to add to your diet, the overall outcome won’t be all that different.

But do be mindful of curating a balanced diet with adequate portions of rice as well as food that help you meet the daily value of all essential nutrients.

Ultimately it comes down to personal preferences as some may be shocked at the idea of making biriyani with anything but white basmati rice but for some others, brown rice biriyani may be a perfectly delectable alternative.

References

1. Kaushik, S., & Kaushik, V. K. (2021). Basmati Rice: Quality Traits and Nutritional Content. Just Agriculture Multidisciplinary E-Newsletter, 1(11), 2.
2. Malabadi, R. B., Kolkar, K. P., & Chalannavar, R. K. (2022). White, and Brown rice-Nutritional value and Health benefits: Arsenic Toxicity in Rice plants. International Journal of Innovation Scientific Research and Review, 4(7), 3065-3082.
3. Palma-Lara, I., Martínez-Castillo, M., Quintana-Pérez, J. C., Arellano-Mendoza, M. G., Tamay-Cach, F., Valenzuela-Limón, O. L., García-Montalvo, E. A., & Hernández-Zavala, A. (2020). Arsenic exposure: A public health problem leading to several cancers. Regulatory toxicology and pharmacology : RTP, 110, 104539. https://doi.org/10.1016/j.yrtph.2019.104539
4. Musa-Veloso, K., Poon, T., Harkness, L. S., O’Shea, M., & Chu, Y. (2018). The effects of whole-grain compared with refined wheat, rice, and rye on the postprandial blood glucose response: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 108(4), 759–774. https://doi.org/10.1093/ajcn/nqy112
5. Kim, J., Jo, I., & Joung, H. (2012). A rice-based traditional dietary pattern is associated with obesity in Korean adults. Journal of the Academy of Nutrition and Dietetics, 112(2), 246–253. https://doi.org/10.1016/j.jada.2011.10.005
6. Rahelić, D., Jenkins, A., Božikov, V., Pavić, E., Jurić, K., Fairgrieve, C., … & Vuksan, V. (2011). Glycemic index in diabetes. Collegium antropologicum, 35(4), 1363-1368.
7. Friedman, G. (1991). Diet and the irritable bowel syndrome. Gastroenterology clinics of north America, 20(2), 313-324.
8. Lai, P. Y., Cottingham, K. L., Steinmaus, C., Karagas, M. R., & Miller, M. D. (2015). Arsenic and Rice: Translating Research to Address Health Care Providers’ Needs. The Journal of pediatrics, 167(4), 797–803. https://doi.org/10.1016/j.jpeds.2015.07.003