Not always. Cleveland Clinic says brown rice brings more fiber and nutrients to the table, but white rice may be the better choice for someone on a low-fiber diet or with a sensitive stomach.

Here is why brown rice usually wins. Cleveland Clinic explains that a grain of rice has three parts: the germ, the bran and the endosperm. Brown rice keeps all three, which makes it a whole grain. Processing strips white rice of the germ and bran, leaving the starchy endosperm center. Manufacturers enrich white rice to replace some of what is lost, but registered dietitian Beth Czerwony says the final product still falls short of where it began.

That is why brown rice outpaces white rice in dietary fiber and magnesium, among other nutrients. The clinic says brown rice is a complex carbohydrate, so your body breaks it down more slowly and releases sugar into the bloodstream at a steady pace. That gives it a lower glycemic index ranking. Czerwony adds that brown rice keeps you feeling full longer, which helps when you are watching how much you eat.

So why keep white rice around? Cleveland Clinic says white rice may be preferable if you are on a low-fiber diet or have a sensitive stomach. It also cooks easily and keeps longer in the pantry. Healthline notes that white rice is often enriched with B vitamins and iron, and that pairing it with vegetables, legumes and protein helps make up the fiber difference. Healthline also points to a 2021 review that found swapping brown rice for white reduced body weight but did not significantly change blood sugar control in people with prediabetes or type 2 diabetes.

If you cannot decide, Czerwony often advises people to mix the two, with some kitchen adjustment since the cooking times differ. She also suggests exploring quinoa, barley and other grains, blended with rice or served on their own.

Rice is a bigger deal than its small size suggests. Cleveland Clinic says about 20% of the world's calorie intake is connected to rice, and more than 3.5 billion people rely on it as a daily staple. Farmers grow more than 100,000 varieties, though most of us choose between brown and white. The clinic says white rice is far and away the most common on American plates, largely because it cooks easily, keeps longer in the pantry and has a neutral flavor that blends with other ingredients.

Brown rice does have one mark against it. Cleveland Clinic says it contains elevated levels of arsenic, a naturally occurring element that rice absorbs from soil and water, and that white rice holds less after processing. The clinic says the amount in a typical diet is not enough to cause harm, but Czerwony says it can be a concern if you eat a lot of rice. If white rice is your choice, Healthline notes that cooling it after cooking forms a type of fiber called resistant starch, which can help reduce its effect on blood sugar. Brown rice is also naturally free of cholesterol and gluten, Cleveland Clinic says, and it comes in short, medium and long grain, with a toasty flavor and a slightly chewy bite.

Talk to your doctor if you have been told to limit fiber or if you are managing your blood sugar.