| | White Rice or Brown Rice: Which is Better for You?

Author / Tyler Minton

I eat white rice. That’s right. I am not ashamed! I have all of my athletes eating it too. Why white rice instead of brown rice? Because it’s healthier. Gasp! I realize this goes against everything your government has told you about a heart healthy diet, but bear with me a moment. 

What is the difference between white and brown rice? Many people don’t know that on the surface they are essentially the same thing. White rice is simply what you get when you take the bran and germ off. Other than that, the devil is in the details. Let’s discuss the importance of these details and 


You may have heard that brown rice is better because of its higher fiber content. Well, I’m telling you to stop worrying about fiber! Too much fiber can actually cause all of the issues fiber is meant to prevent. Things like irritable bowel syndrome, gas and bloating. In fact, a lot of these issues are a result of a poor metabolism. Or, possibly from a diet high in Fiber One bars and lacking in meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour) and dairy? I’ve never heard of a high performing, quality fed athlete talk about potty problems.



The germ of brown rice contains high amounts of polyunsaturated fat. The problem with this lies in the susceptibility of the germ to become rancid, allowing the polyunsaturated fat to easily oxidize which can lead to the generation of free radicals. If you don’t already know, high concentrations of free radicals can damage cells and has been linked to cancer. It’s not only the free radicals in brown rice either. Brown rice also contains higher levels of arsenic, another cancer culprit. I’m not saying that brown rice causes cancer. I am simply saying that brown rice has properties that are linked to cancer and we avoid these components by eating white rice. Leave nothing to chance. 



The bran in brown rice contains high quantities of an antinutrient called phytic acid. This little burglar robs your body of vital minerals. I’m not claiming that white rice is ultra nutrient dense because it’s not. Realistically, the only benefit to white rice is that it is pure starch. If you are active and earning your carbs then you need starch. You just don’t want to be eating starch laced with something that robs you of vital nutrients.


I think we have a clear winner in the debate between white and brown rice. It’s not necessarily that white rice is darn good, but that the bran and germ of brown rice contains items that make it pretty darn pointless and arguably dangerous. If you’re training hard, you need carbs. If you’re looking towards rice as a carb choice, choose the white rice over the brown. Your gut will be happy and your gains will be plentiful!

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Tyler Minton

Professional mixed martial artist, gym owner and Power Athlete Nutrition Coach. An avid follower of CrossFit Football since its inception, Tyler has implemented Power Athlete methodology with thousands of athletes in his own gym and abroad. A student of Robb Wolf's for 7 years, Tyler uses the principles of ancestral health to help athletes empower their performance. One of the worlds leading weight cut experts, Tyler works with some of the UFC's top athletes, preparing them for peak performance when they step into the cage. Tyler utilizes his own personal and coaching experience, combined with the very best in nutritional education to help athletes fuel the fire!


  1. Paula on October 18, 2016 at 10:50 am

    I ate brown rice for quite a few years because I thought “it was healthier”. Hated it. Then I didn’t eat rice for quite a few years because I thought “grains weren’t healthy”. Hated it cause….I needed carbs.

    I was weird. Not anymore. Now I eat white rice. Happy and healthy. And jacked. Spot on Tyler!!

  2. Actual MD on October 18, 2016 at 4:40 pm

    I love amateur nutritionists dispensing speculations. Well done.

    • Tyler Minton on October 18, 2016 at 4:57 pm

      Hey, Actual MD… I love readers, so thank you! I can only assume I am the amateur nutritionist you’re speaking to. I work with some of the worlds top athletes, have gotten people off Dr. prescribed medications and can boast more 100+ weight loss success stories than I can remember off hand- All of this without medicine. I’m pretty excited about it! I am assuming you come from a background with much greater nutrition success stories as an “Actual MD” so I am anxious to hear from you on how you think I could improve…

  3. Kaylen Alexander on October 18, 2016 at 8:05 pm

    I tell my clients and friends this all the time!! Thanks for being rad!! White rice for life!! ????

  4. Adam Colby on October 19, 2016 at 3:49 am

    I love “Doctors” who have disparaging comments, however, offer no facts to substantiate their detraction. Lets go Actual MD, nut up or shut up chief.

  5. Ingo "Joey Swole" B on October 19, 2016 at 9:08 am

    Thank God. This is one of those rare instances where the better-tasting option is actually better for you.

  6. Sean simpson on October 22, 2016 at 12:58 pm

    Recently I had stopped eating rice because brown was making my stomach angry. May have to hop back on the white train as I don’t remember any problems with it when I was younger. Solid post Tyler! Loving all the stuff I see from you here and on. The FB group lately.

    Isn’t the medical training recieved by “actual md” usually limited to disease care and maybe the phrase “calories in, calories out” with no actual substance or explanstion of what foods to eat?

  7. Luca on November 25, 2016 at 2:01 pm

    But what about the presence of too much glucose in the blood if you take white rice?
    Thank you, if you want to clear this question.

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