Brown rice has long been seen as the healthier sibling to white rice—but is it really better for you? While both come from the same grain, how they’re processed and used makes a surprising difference in nutrition, digestion, and taste.

What’s the Actual Difference?

Brown rice is a wholegrain. It contains all parts of the grain—the bran, germ, and endosperm—which gives it more fibre, B vitamins, and essential minerals like magnesium.

White rice is milled to remove the bran and germ. This gives it a softer texture and longer shelf life but also strips away some nutrients.

The Case for Brown Rice

Brown rice digests more slowly, meaning it causes a gentler rise in blood sugar. It also helps keep you full longer and supports digestive health due to its fibre content.

It’s ideal for grain bowls, stir-fries, and hearty salads—especially for those trying to manage weight or blood sugar.

When White Rice Might Be the Better Choice

White rice isn’t “bad”—especially when paired with protein, vegetables, and healthy fats. It’s easier to digest for those with sensitive stomachs and works well in dishes where a softer, fluffier texture is key (think basmati with curry or jasmine rice with stir-fry).

And because it has a neutral flavour, it often lets other ingredients shine—making it a staple in cuisines around the world.

So, Which One Should You Choose?

The answer depends on your goals. If you want more fibre and nutrients, brown rice is the winner. But if you need something quick, comforting, and gentle on digestion, white rice has a place too.

Better yet, rotate between both for variety—and try other wholegrain options like red basmati or black rice to get the best of both worlds.

Explore the Range

Our Rice collection includes organic, wholegrain, aromatic, and sticky varieties—so you can find the perfect grain for any dish, dietary need, or flavour profile.