Tag: Whole grains vs white rice

Most people know that white rice is heavily processed, but many are surprised by just how significant the nutritional loss is. The bran and germ, which contain the majority of a rice grain's vitamins, are stripped away during milling, making whole-grain varieties the clear winner when asking what type of rice has the most vitamins.

While brown rice contains all nine essential amino acids, it is considered an 'incomplete' protein because it has insufficient levels of lysine. However, it boasts a nutrient-rich profile that includes notable levels of other essential amino acids and branched-chain amino acids (BCAAs), making it a valuable plant-based protein source.

A meta-analysis of studies in over 350,000 people found that those with the highest white rice intake were at a greater risk of type 2 diabetes. But beyond this fact, **how healthy is eating white rice** for the average person, and what are the most important considerations for its place in a balanced diet?