The nutritional value of a carbohydrate-rich food like rice depends on what additional nutritional benefits it has to offer. Brown rice has more nutritional value than white rice by virtue of being an intact whole grain that includes the germ and bran, which provide fiber, protein, vitamins and minerals lacking in refined white rice.
Composition
Brown rice, like other whole grains, is a grain as Mother Nature intended. Whole grains include three parts: the germ, endosperm and bran. The germ is rich in healthy fats and vitamins, the endosperm is the starchy inner layer rich in carbohydrates and calories, and the bran is the outer fibrous layer that protects the grain kernel. Refined grains have the germ and bran removed, leaving just the endosperm. Historically, grains were refined to increase their shelf life.
Fiber
Brown rice provides more fiber than white rice. A diet high in fiber helps slow stomach emptying so that you feel full longer after a meal. Fiber also is what helps keep your bowel movements regular. One cup of cooked brown rice includes 3.5 g of fiber compared with just 0.6 g of fiber in a cup of cooked white rice.
Iron
Brown rice is higher in iron than white rice. One cup of cooked brown rice provides 1 mg of iron, compared with 0.3 mg of iron in a cup of unenriched cooked white rice. Iron is important for maintaining healthy levels of hemoglobin in red blood cells. Hemoglobin carries oxygen around the blood and also removes poisonous carbon dioxide. Some manufacturers fortify white rice with iron, in which case it can have as much as 2 mg per cup serving.
Glycemic Index
Brown rice has a lower glycemic index than white rice. The glycemic index for a cup of cooked white rice is 64, while a cup of cooked brown rice's score is 55. The glycemic score is based on how much blood sugar levels rise after consuming a known amount of that food relative to the rise in blood sugar after consuming 100 g of glucose. The lower the glycemic index score, the more gradual the rise in blood sugar, which is important for people who are managing their blood sugar, such as diabetics.
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