White Rice vs. Brown Rice. Did you know white rice is actually brown rice with the germ and bran removed? Both have their pros & cons. I know I love my brown rice cakes. White rice is brown rice with the germ and bran removed. Despite a common misconception, the macronutrient & calorie contents of the two are relatively the same (calculations in photo are based off 45g measurements). Brown rice is a great source of manganese, selenium, and magnesium. Unfortunately for white rice lovers, some fiber and most nutrients are stripped away during the refining process, which leaves it with very few essential nutrients. Brown rice does, however, contain phytic acid, which offers some health benefits, but it reduces your body’s ability to absorb iron and zinc from the diet. *Keep in mind to avoid deficiencies of these crucial nutrients. White rice also has a much higher glycemic index (GI), which measures how quickly a particular food increases blood sugar. White rice has a GI of 89 while brown rice has a GI of 50. This can be significant to diabetics and those with insulin resistance. Brown Rice has other health benefits you may not know about. It contains lignans - plant compounds that have been shown to reduce the amount of fat in the blood and lower blood pressure, and studies suggest it can help reduce several risk factors for heart disease. Brown rice also contains many powerful antioxidants that are not present in white rice. Don’t be so quick to discard the white rice, because it has it’s benefits too. It is easier to digest and is great for refueling muscles with glycogen post-workout, which is one of the reasons why a lot of athletes choose it over brown rice.