There is a debate which I couldn’t care less about anymore: white rice vs. brown rice.

White Rice vs. Brown Rice

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Have you ever been told that to move your bowels you just need to “eat more fiber?” And on top of it to always choose brown rice over white rice? I talk about this + starches in general in The Gutsy Girl’s Bible: an approach to healing the gut, but here’s the skinny (directly from the book):

Brown Rice is the whole grain with just the first outer layer (husk or hull) removed through milling. It still retains its fiber and the germ that contains many of the most vital nutrients.

White rice is brown rice that has first been milled to take away the bran and much of the germ. This reduces the fiber and many nutrients. It is further polished to take away the remaining layer of germ (called the aleurone layer) which contains its essential oils. It is these oils that oxidize and go rancid. (Source)

Just because you have read on the Internet that you should always “choose brown rice over white rice because it’s healthier,” doesn’t necessarily make it so for the Gutsy girl.

The reason is because, just like the descriptions above say, the white rice has been milled to take away the bran and much of the germ. This extra outer layer can be extremely hard to digest. White rice does not have that.

What Kind of Rice Do I Eat?

Today, I am overjoyed that I have moved past the worry and thoughts of white rice vs. brown rice. I eat both. I also eat Forbidden (black) rice, red rice, wild rice and basically any type of rice I can get my hands on. Need proof? Click HERE to see some of my recent eats. You can also see my Power Foods for Spartan Training, which includes rice galore.

Sit Down, Let's Chat Over Broth Thai Peanut Sauce Noodles A Loving Spoon nut butter

When healing my gut, it was important that I paid attention to all the nuances of rice, starches and carbohydrates in general.

But this is not how we should live our lives generally. The goal should be focused on plain and simple, real and whole foods (again, per the above).

For the average and healthy person to sit around and waste time thinking about white rice vs. brown rice is, IMO, just plain ridiculous. The world is filled with problems and heartache, go out and help solve them with all those extra thoughts.

By the way, I love this graphic shared by Jordan.

White vs. Brown Rice Graphic


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Here’s a little throwback – 💥BROWN RICE vs. WHITE RICE💥 – ☕️For years and years, white rice has been demonized as “bad” or “worse” than brown rice. The reasons vary but mainly have to do with one of two [misinformed] points. – 🦄Vitamin and Mineral Content – for some reason people think brown rice has more/better nutrients. But, as you can see in this picture, that’s not the case. They both have a bunch of important nutrients and what one lacks, the other makes up for. Worth noting, the micronutrient differences between the two are VERY small. So while both have distinct advantages, the vitamin/mineral content between white & brown rice is nearly identical. – ☕️The Glycemic Index (GI) – long story short, people have been led to believe white rice is worse for you because it’s GI is higher and therefore spikes blood sugar more. But, fact is, the GI of a food doesn’t tell us how “bad” it is for you. It just tells us how quickly that food can raise blood sugar. Watermelon, for example, is one of the highest GI foods in the world but I guarantee you don’t know a single person who got fat or had serious health problems from eating it. There’s just A LOT more to health (calorie content, nutrient makeup, etc) than the glycemic index, and anyone who tells you otherwise is probably trying to sell you something. – 🦄The take-home point here is white rice is NOT worse for you than brown rice. They both have pros and cons and, truthfully, you’ll probably be healthier incorporating both into your diet rather than either one alone. – 🙏❤I hope this helps and, as always, any questions leave em below 💪 – #alwaysoptimal #sfinnercircle #syattfitness #rice #whiterice #brownrice #brownricepasta #carbs #carbohydrates #glycemicindex #glycemicload #insulin #insulinresistance #insulinresistant #keto #ketodiet #diet #lowcarb #highcarb

A post shared by Jordan Syatt (@syattfitness) on


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  1. I eat all kinds of rice too. Rice and my tummy are friends – so when I need something to start balancing me out I always turn to my trusty rice and bananas!

    1. ….you are so lucky to have never experienced IBS and IBD -> when I was at my worst I could not tolerate AT ALL! I am so grateful for the overflowing rice cupboards now:)

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