Is Multigrain Better Than White Rice for Your Health?

December 5, 2025 •

4 min read

Whole grains, a component of multigrain rice, offer superior nutrition compared to refined white rice, potentially reducing disease risk. This raises the question: Is multigrain better than white rice for everyone?

Quick Summary

This comparison examines the nutritional value of multigrain and white rice. The focus is on fiber, vitamins, and the glycemic index. Processing differences affect health, from digestion and blood sugar to overall nutrient content.

Key Points

Superior Nutrition: Multigrain rice is higher in fiber, vitamins, minerals, and antioxidants than white rice.
Improved Digestion: Multigrain's high fiber aids digestion, while white rice is easier on sensitive stomachs.
Better Blood Sugar: Multigrain has a lower glycemic index, leading to more stable blood sugar levels compared to white rice.
Supports Weight Management: Multigrain's fiber promotes fullness, supporting weight loss more effectively than white rice.
Boosts Heart Health: Whole grains in multigrain are linked to a reduced heart disease risk due to cholesterol and blood pressure benefits.
Balanced Diet: Both rice types can be part of a healthy diet, but the nutritional context, including protein and vegetables, is crucial.

The Nutritional Differences Between Multigrain and White Rice

The nutritional profile of multigrain and white rice is largely determined by their processing methods. Grains are made up of three parts: the bran, the germ, and the endosperm.

White Rice: The Refined Grain

White rice is a refined grain, which means the bran and germ are removed during milling, leaving the starchy endosperm. This process increases shelf life but removes key nutrients like fiber, B vitamins, and antioxidants. Though often enriched with iron and B vitamins, white rice does not fully restore its original nutrient richness. The lack of fiber and fat in white rice also makes it easier to digest, which can be helpful for people with certain digestive issues or for athletes needing a quick source of energy.

Multigrain Rice: A Blend of Whole Grains

Multigrain rice is a mix of whole grains, such as brown rice, wild rice, millet, and barley. As whole grains, these components retain the nutritious bran and germ, giving multigrain rice a more comprehensive nutrient profile. Multigrain is higher in fiber, essential for digestive health, and a rich source of vitamins, minerals (magnesium, manganese, and zinc), and antioxidants. The nutrient mix provides sustained energy release and supports overall health.

Health Benefits Comparison: Multigrain vs. White Rice

Digestive Health

Multigrain rice's high fiber content supports a healthy digestive system. Fiber adds bulk to stool, preventing constipation and promoting regular bowel movements. Conversely, white rice's low fiber content makes it easy to digest, which can be helpful during a bout of diarrhea or for those with sensitive digestive systems.

Blood Sugar Control

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Multigrain rice, particularly varieties with low-GI grains, causes a slower and more gradual rise in blood sugar. This makes it a better option for managing blood sugar, especially for individuals with diabetes or insulin resistance. White rice's higher GI causes quicker and more significant blood sugar spikes.

Weight Management

The fiber and protein in multigrain rice can aid in weight management. Fiber promotes satiety, helping you feel full for longer and reducing calorie intake. In contrast, white rice is less satiating, potentially leading to overeating and weight gain if consumed excessively or without balancing it with other nutrients. Studies show that people who consume more whole grains tend to have a lower body mass index (BMI) and less belly fat.

Heart Health

Several studies link whole grain consumption to a lower risk of heart disease. The soluble fiber in certain whole grains, such as oats and barley, can help lower LDL ('bad') cholesterol. Additionally, multigrain options contain magnesium and potassium, which help regulate blood pressure. While some studies have found no link between white rice consumption and heart disease risk in specific populations, multigrain offers more active cardiovascular benefits.

Multigrain vs. White Rice: A Comparative Table


Feature	Multigrain Rice	White Rice
Processing	Minimally processed; retains bran and germ.	Highly refined; bran and germ removed.
Fiber	Significantly higher due to whole grain content.	Very low fiber, most of it removed.
Nutrients	Richer in vitamins (B vitamins), minerals (magnesium, manganese), and antioxidants.	Some enrichment with iron and B vitamins, but overall lower in nutrients.
Glycemic Index (GI)	Lower GI; leads to a slower, more stable rise in blood sugar.	Higher GI; causes quicker blood sugar spikes.
Digestion	Slower digestion due to fiber, promoting satiety.	Rapid digestion, can be useful for sensitive stomachs.
Best For	Weight management, blood sugar control, improved digestive health.	Individuals on low-fiber diets or needing quick energy.

Choosing the Right Option for Your Diet

The choice between multigrain and white rice depends on your health needs. For those seeking to improve blood sugar control, lose weight, or enhance digestive health, multigrain is superior due to higher fiber and nutrient content. However, for those needing easily digestible, low-fiber options, white rice can be suitable.

Transitioning to multigrain can be done by mixing both and gradually increasing the multigrain portion. Pairing your rice with protein and vegetables is also an excellent strategy to create a more balanced and nutritious meal, regardless of the type of rice.

Conclusion

While white rice has a place in a balanced diet, multigrain rice is the healthier option for most people. Its higher fiber, protein, vitamin, mineral, and antioxidant content contributes to better digestive health, stable blood sugar levels, and improved weight management. Switching from refined to whole grains is an effective step toward a more health-conscious lifestyle.

For more information on adding whole grains to your diet, consult resources like the British Heart Foundation's guide to wholegrain foods.

Frequently Asked Questions

Yes, multigrain rice is generally better for weight loss because of its higher fiber and protein, which promote a longer feeling of fullness. This helps manage portion sizes.

Multigrain is better for people with diabetes. Its lower glycemic index and higher fiber content result in a slower release of glucose into the bloodstream, avoiding blood sugar spikes.

No, white rice is not completely unhealthy. It's easy to digest, which is beneficial for certain digestive conditions. It is also often enriched with iron and B vitamins. However, it is less nutrient-dense than multigrain.

Yes, multigrain rice has a different taste and texture. The blend of grains results in a chewier, heartier texture and a richer, nuttier flavor compared to the soft, mild taste of white rice.

The main difference is processing. White rice is polished to remove the bran and germ layers, while multigrain is a mix of whole grains that retain these layers, which are rich in fiber and nutrients.

You do not need to completely eliminate white rice. The best approach is to focus on your overall diet. Swap some servings of white rice for multigrain, and pair white rice with fiber-rich vegetables and lean protein to create a more balanced meal.

For most people, multigrain rice is very healthy. However, some multigrain products may contain grains with gluten, which is a consideration for those with celiac disease or gluten sensitivity. Additionally, some grains can be high in FODMAPs, which may cause symptoms in people with IBS.