Shoching Nutrition News…White Rice Won’t Kill You!

Brown vs. White

Read my lips once and for all 👄: there is a negligible (as in barely any) nutritional difference between brown rice and white rice and sweet and white potatoes. They’re all delicious carbohydrate choices so don’t fool yourself or listen to the decades of silly diet noise that favors brown rice and sweet potatoes over evil white rice and potatoes 😜💀👹. Believe it or not, I was taught the same thing in nutrition school back in the day! I only recommended brown rice and mostly favored sweet potatoes. Now I just happen to like the orange and yellow sweet potatoes better as a taste preference. But there’s also nothing as delicious as a regular baked potato with a pat of butter and sprinkle of salt. 

As with most food, portion is key. So one of my personal favs is a baked potato of any color because I’m totally satisfied with one potato while I could easily eat a pot of any rice, pasta or grain. It’s just so easy to do and not that filling (for me at least!). 

So you can close your jaw that dropped and smile because white rice in your sushi won’t kill you! Gd forbid! But maybe you like that grainier brown rice. I do sometimes! Let’s stop judging our choices, listening to the background noise, and just enjoy our meals the way we prefer them that day. You may see that if you eat what you actually want instead of what you heard you should have, you mind and body will feel satisfied more often. 

Take a step back. Look at the big picture. What does your lifestyle and diet look like? How can you start to make small changes that begin to have a big impact over time? It’s not from switching from white rice to brown, I’ll tell ya that!

Laura Burak, MS, RD, CDN

Laura Burak

Hi, my name is Laura Burak and I am a registered dietitian, a foodie, a wannabe chef, a yogi and a mama in the Long Island suburbs outside NYC. I have been passionate about delicious, fresh food from an early age and began cooking healthier meals for my family when I was a teenager.

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