Rice is a dietary staple for billions of people worldwide, but not all rice is created equal. The difference between polished (white) rice and unpolished (brown or whole grain) rice goes beyond appearance. It affects nutrition, digestion, and even health outcomes like blood sugar control. Understanding these differences, as well as how to select alternatives or cooking methods that align with your health goals and lifestyle, can help you make informed choices for your diet and overall well-being.

What the science says

Polished rice is produced by removing the husk, bran and germ layers, leaving behind mainly starch. While this makes it softer, whiter and faster to cook, it also strips away dietary fiber, vitamins and minerals. “Unpolished rice keeps the bran and germ, which means more fiber, magnesium, potassium and phytonutrients. This makes it more filling and slightly slower-digesting. Polished…rice has less fiber and fewer micronutrients, but is usually enriched with iron and B-vitamins in the U.S.” says Kathleen Garcia-Benson, RDN, CSSD, CPT, a Registered Dietitian-Nutritionist at VNutrition & Wellness.

According to Lena Bakovic, MS, RDN, CNSC at Live It Up, “Brown rice generally positively impacts the glycemic index (how high blood sugars become). This is completely opposite to that white or polished rice, which, when consumed, spikes blood sugars rather quickly and elevates the glycemic impact.”  This difference comes down largely to fiber: the bran in unpolished rice slows digestion and moderates the release of glucose into the bloodstream.

Backing this up, a 2022 meta-analysis covering thousands of participants showed that eating roughly 300 g/day of white rice was linked with a 13% higher risk of type 2 diabetes per additional ~158 g, while an extra ~50 g/day of brown rice was tied to about a 13% lower risk. Put simply, regularly choosing brown rice over white rice may meaningfully lower long-term diabetes risk.

The bran in unpolished rice can also be great for digestive health. Because it’s rich in fiber, brown rice provides fuel for the “good” bacteria in your gut. As these microbes ferment fiber, studies reveal that they produce short-chain fatty acids (SCFAs), compounds that help regulate bowel movements, reduce inflammation in the gut and support overall metabolic health.

Risks and safety considerations

Bakovic states that, “Certain individuals living with gastrointestinal issues such as Irritable Bowel Syndrome, ulcerative colitis or Crohn’s disease may not tolerate unpolished rice due to the high fiber content. With this scenario, polished rice may be a better option.” This is because the bran layer in unpolished rice can be harder to digest and may trigger bloating, gas or discomfort in people with sensitive guts. In these cases, polished rice (which is lower in fiber and easier on the digestive system) can provide necessary carbohydrates without worsening symptoms.

Beyond digestion, another consideration with rice is arsenic content. Dartmouth University notes that rice naturally absorbs more arsenic from soil and water than most other grains, especially when grown in regions where irrigation water is contaminated. Arsenic exists in two forms: organic (generally less harmful) and inorganic (more toxic and linked to health risks such as cancer, heart disease and developmental issues).

MSU Today adds that, because arsenic tends to accumulate in the outer layers of the grain, unpolished rice (brown rice) often contains higher levels of inorganic arsenic than polished white rice. This doesn’t mean unpolished rice is unsafe, but it does mean moderation and sourcing matter. A study from the University of Sheffield found that parboiling followed by draining and cooking in fresh water can remove over 50% of arsenic in brown rice, and up to 74% in white rice, while retaining much of the nutritional value.

For most people, unpolished rice is a nutrient-dense option; however, balancing it with other grains and using safer cooking methods can help mitigate potential risks.

Alternatives

Whether you’re aiming for higher protein, more fiber or fewer carbs, there are plenty of rice alternatives to match your health goals and taste preferences. Benson notes that, “If brown rice is hard to digest, white rice (especially basmati or parboiled) can be a good option. Mixing white and brown rice offers a balance, and other whole grains like quinoa, oats or barley provide similar benefits with better tolerance for some people.”

Quinoa is a gluten-free whole grain that’s high in protein and provides all nine essential amino acids, according to Nutrition Source. It’s a great alternative for those who want the nutritional benefits of unpolished rice but with a quicker cooking time. Barley, on the other hand, offers a chewy texture and is rich in fiber, which supports both digestive and heart health.

For anyone looking to reduce their carbohydrate intake, cauliflower rice offers a low-calorie, nutrient-rich alternative that mimics the appearance and texture of traditional rice. However, it’s worth noting that cauliflower rice doesn’t “replace” the nutrients in rice; it’s more like swapping a carb-rich grain for a low-carb vegetable. Many people find it works best as a supplement alongside grains rather than a full replacement.

What are the disadvantages of polished rice?

Polished rice is less nutritious, offering fewer vitamins, minerals and fiber. Studies suggest that regularly consuming it can contribute to higher blood sugar levels and may increase the risk of metabolic diseases if not balanced with other whole foods.  That said, it’s not inherently “bad”; white rice is often more affordable, widely available and easier to digest, making it a practical option for many people – especially when paired with vegetables, protein or other nutrient-rich foods.

Is unpolished rice good for diabetics?

“People who live with diabetes may benefit from consuming rice options that hold higher fiber content- brown or wild rice being good options. Both will help slow rapid increases in blood sugar levels. This is particularly true when consumed alongside a protein-containing food…” Bakovic adds. “Regardless of the fiber content… portion control with rice for people with diabetes remains important as rice is a high carbohydrate food.”

Bottom line

Both polished (white) and unpolished (brown or wild) rice can fit into a healthy diet. Unpolished rice offers more fiber, vitamins, minerals and slower digestion, which can benefit gut health and blood sugar control. Polished rice is less nutrient-dense but remains a practical, affordable and easy-to-digest option, especially when paired with protein, vegetables or other whole foods. Choosing the best rice depends on your health goals, digestive tolerance and accessibility.

Frequently Asked Questions

Is unpolished rice easy to digest?

Not always. Its high fiber content can make it harder to digest for some people, especially those not accustomed to high-fiber diets or those with gastrointestinal issues. Cooking it thoroughly or soaking it beforehand may help.

Why is unpolished rice more expensive?

“Brown rice costs more because the bran’s oils make it spoil faster, needing special storage and smaller-scale production,” says Benson, “The added nutrients (fiber, minerals, antioxidants) can support health, but the value comes from whole grain eating patterns overall. People can get similar or greater benefits by mixing in other affordable whole grains, not just from brown rice alone.”

Citations

Yu, Jiayue, et al. “White Rice, Brown Rice and the Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis.” BMJ Open, vol. 12, no. 9, Sept. 2022, p. e065426. https://doi.org/10.1136/bmjopen-2022-065426.

Zhao, Ruozhi, et al. “Influence of Brown or Germinated Brown Rice Supplementation on Fecal Short-Chain Fatty Acids and Microbiome in Diet-Induced Insulin-Resistant Mice.” Microorganisms, vol. 11, no. 11, Oct. 2023, p. 2629. https://doi.org/10.3390/microorganisms11112629.

Arsenic in Rice and Rice Products – Arsenic and You. sites.dartmouth.edu/arsenicandyou/arsenic-in-rice-and-rice-products/#:~:text=Why%20is%20there%20arsenic%20in,for%20pregnant%20women%20and%20children.%E2%80%9D.

“MSU Research: Eating Brown Rice Increases Exposure to Arsenic Compared to White Rice.” Michigan State University, msutoday.msu.edu/news/2025/04/msu-research-eating-brown-rice-increases-exposure-to-arsenic-compared-to-white-rice.

“New Way of Cooking Rice Removes Arsenic and Retains Mineral Nutrients, Study Shows.” The University of Sheffield, 29 Oct. 2020, sheffield.ac.uk/sustainable-food/news/new-way-cooking-rice-removes-arsenic-and-retains-mineral-nutrients-study-shows.

Powell, Jessie. “Quinoa &Bull; the Nutrition Source.” The Nutrition Source – Harvard Chan School, 7 Nov. 2024, nutritionsource.hsph.harvard.edu/food-features/quinoa.

“White Rice Consumption Is a Risk Factor for Metabolic Syndrome in Tehrani Adults: A Prospective Approach in Tehran Lipid and Glucose Study.” PubMed, 1 June 2014, pubmed.ncbi.nlm.nih.gov/24916530.