Is rice or wheat better for cholesterol?

December 5, 2025 •

4 min read

A 2020 review of 25 studies showed that consuming whole grains instead of refined grains can improve total and LDL cholesterol. This critical finding shows that the key to managing cholesterol with staples like rice and wheat isn't the grain itself, but its form, making the whole grain option the clear choice for heart health.

Quick Summary

The impact of rice and wheat on cholesterol hinges on whether they are whole or refined. Whole grains, rich in fiber and nutrients, are beneficial for heart health and lowering bad cholesterol, while refined versions can be detrimental. Smart choices involve whole wheat and brown rice, with the best option depending on individual needs and dietary preferences.

Key Points

Grain Type Matters: Whole grains are significantly better for cholesterol than refined grains due to higher fiber and nutrient content.
Fiber is Key: The high soluble fiber in whole wheat and brown rice helps bind to cholesterol, effectively lowering LDL ("bad") cholesterol levels.
Whole Wheat Advantage: Whole wheat generally offers more dietary fiber and protein compared to brown rice, providing greater cholesterol-lowering potential.
Brown Rice Benefits: Brown rice provides a good source of fiber and contains phytosterols that help reduce cholesterol, making it a heart-healthy choice and a gluten-free option.
Refined Grains Negatives: White rice and other refined grains have a higher glycemic index, causing blood sugar spikes that can lead to increased triglyceride levels and negatively impact cholesterol.
Whole Grains Reduce Risk: Regular consumption of whole grains, including brown rice and whole wheat, is associated with a reduced risk of cardiovascular disease.
Moderation and Choice: For optimal heart health, focus on incorporating either whole wheat or brown rice into your diet, practice portion control, and consider your personal dietary needs, such as gluten sensitivity.

The Fundamental Distinction: Whole Grains vs. Refined Grains

When considering if rice or wheat is better for cholesterol, the most important factor is whether the grain is whole or refined. This distinction completely alters the nutritional profile and the effect on heart health. Whole grains, such as brown rice and whole wheat, contain the entire grain kernel: the bran, germ, and endosperm. During the refining process, the bran and germ are removed, leaving only the starchy endosperm. This process strips away significant amounts of dietary fiber, B vitamins, and minerals that are critical for managing cholesterol. Therefore, the health comparison is not between the grains themselves, but between their processed forms. Whole grain options of both rice and wheat are beneficial for heart health, while their refined counterparts offer fewer benefits and can have negative effects.

The Power of Whole Grains for Cholesterol Management

Dietary fiber, particularly soluble fiber, plays a major role in lowering LDL ("bad") cholesterol levels. It binds to cholesterol particles in the digestive system and removes them from the body. Both whole wheat and brown rice are excellent sources of dietary fiber. Beyond fiber, whole grains are packed with other heart-healthy nutrients like B vitamins, magnesium, and various antioxidants and phytochemicals. Research strongly supports the benefits of a diet rich in whole grains. For instance, a meta-analysis showed that individuals consuming more whole grains have a significantly lower risk of heart disease.

The Case for Whole Wheat

Whole wheat is often cited as a superior choice due to its high fiber content. According to nutritional comparisons, whole wheat can contain over 10 times more dietary fiber than white rice and significantly more fiber than brown rice. The fiber in whole wheat effectively lowers LDL cholesterol and can also help with blood sugar control, which is indirectly linked to cholesterol levels. A diet featuring whole wheat can provide a feeling of fullness, aiding in weight management, another key factor for heart health.

The Benefits of Brown Rice

Brown rice, the whole grain version of rice, is also an excellent option for managing cholesterol. Its fiber content, though typically less than whole wheat, is still substantial and significantly higher than white rice. It also contains plant compounds called phytosterols, which have been shown to help reduce LDL cholesterol. Brown rice is naturally gluten-free, making it an ideal staple for those with gluten sensitivity or celiac disease. Replacing white rice with brown rice has been shown to improve several risk factors for heart disease.

The Detrimental Effects of Refined Grains

Refined grains, including white rice and products made with white flour, can be problematic for cholesterol. Due to the lack of fiber, they have a higher glycemic index (GI), causing a rapid spike in blood sugar after consumption. Chronic high blood sugar can lead to increased triglyceride levels, which contributes to high cholesterol. Additionally, the refining process removes many essential nutrients, including those that support heart health. High consumption of refined grains has been associated with increased risks of diabetes and cardiovascular issues.

Comparison of Grains for Cholesterol


Feature	Whole Wheat	Brown Rice	White Rice
Fiber Content	High	Moderate	Low
Glycemic Index	Low-to-Medium	Low-to-Medium	High
LDL Cholesterol Impact	Reduces LDL	Reduces LDL	Can increase triglycerides, impacting cholesterol
Nutrients	Rich in B vitamins, magnesium, antioxidants	Contains B vitamins, magnesium, phytosterols	Fortified with some B vitamins and iron
Gluten Status	Contains Gluten	Gluten-Free	Gluten-Free

Tips for Incorporating Whole Grains

Making the switch from refined grains to whole grains can significantly benefit your cholesterol levels and overall heart health. Consider these simple swaps:

Breakfast: Choose a bowl of oatmeal or whole-wheat toast instead of white toast or sugary cereals.
Lunch & Dinner: Opt for brown rice instead of white rice, and choose whole-wheat bread or pasta over white versions.
Baking: Use whole-wheat flour in your baking recipes for added fiber.
Snacks: Try incorporating other whole grains like quinoa or barley into salads and side dishes.

It's also important to practice portion control with any grain, as excessive calorie intake can lead to weight gain, which negatively affects cholesterol. You can find more information about whole grains and healthy eating at The Nutrition Source by Harvard School of Public Health: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/.

Conclusion: The Whole Grain Is What Matters

When evaluating if rice or wheat is better for cholesterol, the definitive conclusion is that the whole grain version of either is the far healthier choice. The rich dietary fiber, vitamins, and minerals present in whole wheat and brown rice are essential for lowering LDL cholesterol and supporting heart health. While whole wheat tends to have a slight edge in fiber content, brown rice offers valuable nutrients and is a perfect gluten-free alternative. The consumption of refined grains like white rice and white flour, stripped of their beneficial components, should be limited. By prioritizing whole grains and practicing moderation, you can make a positive impact on your cholesterol levels, regardless of whether you prefer rice or wheat.

Frequently Asked Questions

For cholesterol management, both brown rice and whole wheat are excellent whole-grain choices. Whole wheat typically has a higher fiber content, which can offer a stronger cholesterol-lowering effect. However, brown rice contains beneficial compounds called phytosterols and is naturally gluten-free. The best option depends on individual dietary needs and preferences.

White rice is considered less healthy for cholesterol because it is a refined grain, stripped of most of its fiber and nutrients. It has a high glycemic index, causing rapid blood sugar spikes, which can increase triglyceride levels. Elevated triglycerides can contribute to high cholesterol and heart disease risk.

The soluble fiber found in whole grains like whole wheat and brown rice helps lower cholesterol by binding to it in the digestive tract. This prevents some of the cholesterol from being absorbed into the bloodstream and instead removes it from the body as waste.

Yes, basmati rice can be a good choice. While white basmati rice has a lower glycemic index than standard white rice, brown basmati rice is even better for cholesterol. As a whole grain, brown basmati is higher in fiber and other nutrients that promote heart health.

The most important takeaway is to choose whole grains over refined grains. Prioritizing brown rice and whole wheat products, while reducing consumption of white rice and white flour, is the most effective strategy for using these staples to help manage cholesterol.

Yes, studies have shown that consuming whole wheat foods can significantly lower fasting plasma LDL ("bad") cholesterol levels in healthy individuals. This effect is largely due to the high dietary fiber content.

Yes, many other whole grains are excellent for managing cholesterol. These include oats, barley, quinoa, and other whole-grain varieties. Oats, in particular, are known for their soluble fiber (beta-glucan), which is very effective at reducing LDL cholesterol.