Is long grain rice healthier? Understanding the difference

December 23, 2025 •

3 min read

According to Healthline, brown rice generally contains more fiber and antioxidants than white rice, a finding supported by multiple studies. The question of is long grain healthier, however, depends heavily on whether it is a whole grain like brown rice or a refined grain like white rice, as processing significantly alters its nutritional value.

Quick Summary

The health benefits of long grain rice are determined by its whole grain versus refined status, significantly impacting its fiber, vitamins, and glycemic index.

Key Points

Whole vs. Refined: The nutritional value of long grain rice depends on whether it is a whole grain (like brown) or a refined grain (white), with brown being more nutrient-dense.
Fiber is Key: Long grain brown rice is significantly higher in fiber, promoting digestive health, satiety, and weight management compared to its white counterpart.
Glycemic Impact: Brown and some long grain varieties like basmati have a lower glycemic index (GI) than regular long grain white rice, helping to stabilize blood sugar levels.
More Micronutrients: As a whole grain, brown long grain rice retains more essential vitamins and minerals like magnesium, manganese, and selenium.
Cooking Methods Matter: Cooling cooked rice, especially white rice, increases its resistant starch, which benefits digestive health.
Arsenic Awareness: Brown rice can contain more arsenic than white rice, though risks can be managed by rinsing and using proper cooking methods.
Not a Weight Loss Tool Alone: While brown long grain rice can aid weight management, portion control and a balanced diet are more crucial for overall weight loss.

What Determines If Rice Is Healthy: Processing

All rice begins as a whole grain with three parts: the bran, the germ, and the endosperm. Brown rice is a whole grain with only the outer husk removed, keeping the nutritious bran and germ. White rice is refined, meaning the bran and germ are removed during milling, reducing fiber, vitamins, and minerals. While enriched white rice has some nutrients added back, it doesn't match the nutritional profile of whole-grain brown rice.

Comparing Long Grain Brown and White Rice

'Long grain' refers to the kernel's shape, not its health benefits. Here's a comparison:

Nutritional Benefits of Brown Long Grain Rice Long grain brown rice, as a whole grain, offers several health advantages, including high fiber for digestion, fullness, and weight management. It has a lower glycemic index (GI) than white rice due to its fiber and fat content, helping manage blood sugar. It's also rich in minerals like magnesium and manganese, and contains antioxidants.

Nutritional Considerations for White Long Grain Rice White long grain rice, being refined, is lower in fiber and natural nutrients. It has a higher GI, leading to faster blood sugar increases. White rice is often enriched with B vitamins and iron. A benefit of white rice is the increase in resistant starch when cooked and cooled, which supports gut health.

Basmati and Other Long Grain Varieties

Fragrant long grain rices like basmati and jasmine differ in their health impacts:

Basmati Rice: This variety has a lower GI than regular long grain white rice, partly due to higher amylose content, which digests slower. Both brown and white basmati can be healthier choices than standard white long grain rice.
Jasmine Rice: A long grain with a slightly stickier texture than basmati, jasmine rice may have a higher glycemic impact than basmati, although lower in amylopectin than short grain rice.

Nutritional Comparison Table


Feature	Long Grain White Rice (Enriched)	Long Grain Brown Rice
Processing	Refined (bran and germ removed)	Whole grain (bran and germ intact)
Fiber (per cooked cup)	~0.6 grams	~3.5 grams
Magnesium (per cooked cup)	~19 mg	~84 mg
Glycemic Index (GI)	Higher (approx. 60+)	Lower (approx. 50)
Antioxidants	Low levels	Rich in phenols and flavonoids
Nutrient Density	Lower (unless enriched)	Higher
Texture	Soft, fluffy, separate grains	Chewy, nutty

Potential Drawbacks to Consider

While brown rice is generally healthier, consider the following:

Arsenic Content: Rice, especially brown, can absorb more arsenic from soil. Rinsing rice and cooking with excess water can help mitigate this risk for those with high consumption.
Phytic Acid: Brown rice contains phytic acid, which can reduce mineral absorption. Soaking can lower phytic acid, but for most, the nutritional benefits outweigh this.

Conclusion

Is long grain healthier? Long grain brown rice is generally healthier than long grain white rice because it's a whole grain retaining beneficial fiber, vitamins, and antioxidants. These contribute to better blood sugar control, digestion, and reduced chronic disease risk. White rice can fit into a healthy diet, especially with high-fiber foods, but brown rice offers more nutritional benefits. The best choice depends on individual needs and preferences. Harvard Health provides further details on brown vs. white rice.

Frequently Asked Questions

Yes, long grain brown rice is generally healthier. It is a whole grain, meaning it retains the nutrient-rich bran and germ, resulting in higher fiber, vitamin, mineral, and antioxidant content than refined white rice.

Long grain rice, particularly white varieties, generally has a higher glycemic index (GI) than long grain brown rice or basmati rice. Lower GI foods cause a slower, more stable rise in blood sugar.

Brown long grain rice can aid in weight management due to its higher fiber content, which promotes satiety and helps control appetite. However, portion control is key, and the total calorie intake from any rice variety is what ultimately determines weight gain or loss.

Yes, basmati is a type of long grain rice known for having a lower glycemic index (GI) than many other white long grain varieties. This can be beneficial for managing blood sugar levels.

Yes, cooking and then cooling rice (especially white rice) increases its resistant starch content. Resistant starch functions similarly to soluble fiber, benefiting gut health and digestive function.

Rice can contain varying levels of arsenic, with brown rice often having higher amounts. For most people eating a varied diet, this is not a major concern. To mitigate risk, rinse rice thoroughly before cooking and cook it with excess water.

Yes, white long grain rice can be part of a healthy diet, particularly when eaten in moderation and paired with high-fiber foods like vegetables, beans, and lean protein. The overall balance of your meal is more important than focusing on just one component.