Rice is one of the most common foods in India. But many people are confused about brown rice, red rice, polished rice, and unpolished rice. Let’s understand this step by step.
🌾 Rice grain structure
Each grain has 3 main layers:
- 🌰 Husk – Hard outer shell, removed during husking.
- 🥜 Bran – Thin brown/red layer, rich in fiber and nutrients.
- 🍚 Endosperm – White starchy inside (main edible part in polished rice).
⚙️ Processing of rice
- Husking – Removes husk → brown rice (bran intact).
- Polishing – Removes bran → white rice.
👉 Brown rice = husk removed, bran kept.
👉 Red rice = bran intact, but naturally red.
👉 Polished rice = bran removed, only starchy part remains.
📊 Nutritional comparison
| Feature | 🍚 White Rice | 🌾 Brown Rice | ❤️ Red Rice |
|---|---|---|---|
| Bran | ❌ | ✅ | ✅ (red) |
| Fiber | Low | High | High + antioxidants |
| Vitamins | Lost | Retained | Retained |
| Antioxid. | Minimal | Moderate | High |
| Texture | Soft | Chewy | Chewy |
| Sugar | High spike | Lower | Lower |
💡 Health view
- White rice – Tasty and soft, but poor in nutrients.
- Brown rice – High fiber, better for sugar control and heart health.
- Red rice – Same as brown, plus extra antioxidants.
⚠️ Who should limit brown/red rice?
- Weak digestion → may cause bloating.
- Kidney disease patients → need mineral restrictions.
- Very elderly or sick → harder to chew and digest.
❗ Disclaimer: General info only. Always check with your doctor or dietitian.
✅ Final note
- White rice = soft but nutrient-poor.
- Brown/red rice = healthier and filling.
- Even mixing 50% brown/red rice with white rice is a smart choice.
About the Author
Dr. Raja Ramesh, MD (Osmania)
Consultant Physician & Diabetologist in Attapur, Hyderabad
Available at Germanten Hospital (10am–5pm) & Care Clinic Attapur (5pm–8pm).
📞 Call +91 7989676770 for appointments.