Is Cauliflower Rice Healthier than Brown Rice?

“Is Cauliflower Rice Healthier than Brown Rice? I’ve heard that both are healthier than white rice, but I’m curious which is better for me.” – Jessica L.

Answer:
Thanks for reaching out, Jessica! It’s true, both cauliflower rice and brown rice are generally healthier than white rice. But to define one as “healthier” than the other would not be totally accurate. As with most health and fitness questions, the answer isn’t black and white.

The Argument for Brown Rice

Is Cauliflower Rice Healthier than Brown Rice?
Why it’s Better Than White Rice
Brown rice and white rice are both high carbohydrate grains, but they’re processed differently. White rice has the hull (the inedible outer layer of the rice), germ and bran removed during processing, while brown rice only has the hull removed. Because the germ and bran are left intact, brown rice has more fiber, vitamins and minerals. Its high fiber and mineral content allow it to be digested more slowly which helps regulate your blood sugar and keeps you full for longer!

Why it’s Better Than Cauliflower Rice
Cauliflower rice products are all the rage right now, especially among the low-carb diet crowd. However, brown rice has several nutritional benefits over cauliflower rice, such as its high concentration of fiber, magnesium and vitamin B6. It’s also packed with slow-digesting carbohydrates that can help to keep you fueled throughout the day!

The Argument for Cauliflower Rice

Is Cauliflower Rice Healthier than Brown Rice?
Why it’s Better than White Rice
Cauliflower rice is a low-carb, vegetable alternative to traditional white rice. Cauliflower rice’s texture and taste are similar to white rice, but it flaunts a much different nutritional profile. Compared to white rice, cauliflower is packed with immune-boosting antioxidants and vitamin C, which may also provide cancer-fighting properties!

Why it’s Better than Brown Rice
Cauliflower rice is an excellent alternative to brown rice, especially if you’re trying to lose weight. Cauliflower rice has about 25 calories per cup, whereas brown rice has around 200 calories per cup. Also, because cauliflower is a vegetable, eating cauliflower rice can help you meet and exceed your daily recommended intake of veggies.

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written by

Frankie O'Brien

Frankie O'Brien

MS, RD, LDN

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