Brown Rice vs White Rice

Today we will discuss the importance of Brown Rice vs White Rice. It is widely known that brown rice is the healthier option between white rice. Many sources like food blogs and health articles highlight the extensive refining process of white rice against the wholeness of brown nice.

brown and white uncooked rice on a wooden board



Brown or White Rice – Your Choice

Including brown or white rice in a gluten-free diet offers numerous benefits and is a popular choice for individuals with celiac disease, gluten sensitivity, or those opting for a gluten-free lifestyle. Rice is a versatile and widely available grain that is an excellent substitute for gluten-containing grains such as wheat, barley, and rye. Here are several reasons why rice is a valuable addition to a gluten-free diet:

Naturally Gluten-Free:

Brown and white rice is naturally gluten-free, making it a safe and reliable choice for those avoiding gluten. It contains no gluten proteins that can trigger adverse reactions in individuals with gluten-related disorders, such as celiac disease.

Digestive Health:

Rice is easily digested, gentle on the stomach, and helps alleviate digestive issues commonly associated with gluten intolerance. Its bland nature can help soothe an inflamed digestive system and relieve symptoms such as bloating, gas, and diarrhea.

Nutritional Value:

Rice is a rich source of essential nutrients. It is a good source of carbohydrates, providing energy for the body. Brown rice, in particular, is high in fiber, which aids digestion, promotes bowel regularity, and supports overall gut health. Additionally, rice contains vitamins and minerals like thiamine, niacin, magnesium, and selenium.


Rice is a highly versatile grain that can be used in various dishes. It can be steamed, boiled, stir-fried, or incorporated into salads, soups, and desserts. With different varieties such as white, brown, jasmine, basmati, and wild rice, there is a rice type suitable for various cuisines and dietary preferences.

Gluten-Free Grains Alternative:

As one of the few gluten-free grains widely available, rice serves as a staple and can replace gluten-containing grains in various recipes. Rice flour is an excellent substitute for wheat flour in gluten-free baking, allowing individuals to enjoy bread, cookies, cakes, and other baked goods.


Rice is considered hypoallergenic and is less likely to cause adverse allergic reactions compared to other grains. This makes it a suitable choice for individuals with multiple food allergies or intolerances.


Rice is one of the most affordable and accessible staple foods globally. It is cultivated and consumed in many countries, making it widely available in grocery stores and markets. Its affordability ensures that individuals on a gluten-free diet can maintain a balanced and cost-effective meal plan.

homemade rice a roni in a bowl

What is Glycemic Index?

The glycemic index (GI) is a food classification system that is concerned with how quickly or high food can raise blood sugar levels. The higher the GI level, the faster it will be digested, and the higher your blood sugar levels will be. On the other side, the lower a food’s GI value is, the slower it will be digested, and corresponds with the rate and lower levels of blood sugar.


Brown Rice vs White Rice, what is the difference?

Brown rice has a lower GI than white rice. This means when we consume brown rice, its sugars release slowly into our blood stream. This is said to aid people who have conditions like diabetes where blood sugar control is vital to maintaining health.

However, despite white rice’s generally higher GI level, eating some types of white rice like Basmati or Jasmine rice in moderation is okay. These types of rice have low to medium GIs.

Basmati rice is also low in fat and contains all eight essential amino acids, folic acid and is very low in sodium and bears almost no cholesterol. It’s also important to note that Basmati rice also has significantly less exposure to arsenic than long grain brown rice does as well.

In general, however, carbs with low glycemic levels can promote healing toward an overgrowth of organisms that can cause infections like Candida that can cause yeast infections.

Refining Process of Rice

While it’s said that the milling process takes away nutritional value such as B vitamins, manganese, phosphorous and iron, it also simultaneously takes away harmful elements such as phytic acid that are present in the bran (the outer shell of the rice grain) that is hard on our gut and intestines. This particularly affects people on specialized diets who rely on their intake of minerals from rice and it could possibly lead to iron and zinc deficiencies.

moroccan chickpea rice salad in a bowl

Is Certified Gluten Free Rice Better?

Finally, when making choices about which rice to consume, it is important to note that if you have a severe gluten intolerance such as Celiac disease, that you should be buying certified gluten free rice. Anything that is processed is subject to cross contamination – and you do not want to risk buying rice that could be harmful to you.

We recommend looking into brands like Lundberg Family Farms, Alter Eco, or rice that has been imported from a country where little wheat is grown and processed such as Thailand. We also recommend you stay away from pre-packaged flavored rice, as they often contain ingredients with gluten.


In conclusion, brown or white rice is an ideal addition to a gluten-free diet due to its natural, gluten-free nature, digestive benefits, nutritional value, versatility in cooking, allergen-friendly characteristics, and economic accessibility. Including rice in one’s diet ensures a safe and healthy gluten-free alternative and allows for a diverse range of culinary options and cultural experiences.

Check out our best gluten free rice recipes to get you inspired! One of our most popular gluten free rice flour recipe is the Gluten-Free Rice Flour Pound Cake.

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Many thanks!

Kristina xx