Wheat vs. Rice — Health Impact and Nutrition Comparison

Calories

Rice and wheat are both high-calorie foods, providing similar number of calories. A hundred grams of rice contains 130 calories, while the same amount of wheat has 132 calories.

Protein and Fats

Wheat also contains notably higher amounts of both fats and proteins.

Wheat has over two times more protein when compared to white rice. Both wheat and rice contain some level of all essential amino acids. Wheat is higher in all of them, being particularly rich in tryptophan, histidine, and phenylalanine.

Wheat and rice are low in fats. Rice contains almost equal levels of all three types of fats: polyunsaturated fatty acids, monounsaturated fatty acids, and saturated fatty acids. Wheat, on the other hand, is richer in polyunsaturated and monounsaturated fats.

Both of these grains naturally do not contain cholesterol. 

Carbohydrates

Like most grains, wheat and rice are high in carbohydrates. This is mostly due to the large amounts of starch and dietary fiber.

Wheat grains are over 10 times richer in dietary fiber, while white rice is higher in net carbs.

Our "Carbs in Brown Rice" page provides detailed information about the net carb types and dietary fiber in brown rice.

Insulin Index

The insulin index of white rice is 79, whereas brown rice has a lower insulin index of 62.  Basmati and Jasmine rice have insulin index values of 57 and 76, respectively.

The insulin index of white bread made from wheat flour is 100.

To find out how glycemic and insulin indices differ, you can visit our “Glycemic Index vs. Insulin Index” page.

Cardiovascular Health

One study has concluded that high consumption of white or brown rice has not been associated with an increased risk of cardiovascular disease or coronary artery disease (9).

In contrast to the previous statement, one study has found a significant association between white rice consumption and risk factors for cardiovascular disease. However, these correlations between refined rice intake and cardiovascular mortality have not been consistent (10).

The inclusion of regular wheat or whole-grain product consumption in a diet has been shown to reduce the risk of coronary heart disease, cardiovascular disease, and all-cause mortality (11).

Whole-grain consumption may also lower blood cholesterol and blood pressure (12).

Diabetes

Wheat grains have a low glycemic index. A high intake of whole grains has also been correlated with a decreased risk of type 2 diabetes (11).

Substitution of wheat or brown rice for white rice can lower the risk of developing diabetes (13).

Regular whole-grain consumption is recommended to lower diabetes risk, as it can improve blood glucose regulation, postprandial hyperinsulinemia, and insulin resistance and have a beneficial effect on body weight (14).

Cancer

Levels of arsenic content found in rice have been a concern for researchers. However, studies have found no correlation between rice intake and the risk of developing cancer (15).

Furthermore, a multigrain rice diet has been associated with a decreased risk of breast cancer (16).

By-products of rice have also been researched to act as chemoprotective dietary agents (17).

Regular intake of whole-grain products has been studied to decrease the risk of colorectal, gastric, endometrial, and breast cancers (18, 19).

Scientists recommend a daily intake of 90g of whole-grain foods, less than the average serving size, for this chemoprotective effect (20).

Digestive Health

Whole-grain wheat and brown rice are fiber-rich and may improve constipation, whereas refined white rice and wheat may improve diarrhea.

 Whole grains consumption may also beneficially affect and reduce the risk of hemorrhoids, diverticular disease, inflammatory bowel disease, and IBS (21, 22).

Cardiovascular Health

As mentioned previously, some researchers have found a higher intake of refined grains, such as white rice, to be associated with higher mortality and major cardiovascular disease events (23).

Diabetes

Regular high consumption of white rice may lead to an increased risk of developing type 2 diabetes. This association was stronger in South Asian countries (24).

Reducing white rice intake and adding more whole grains, vegetables and fruits, legumes, and nuts can be recommended to people trying to reduce the risk of diabetes (25).

Arsenic Concerns

The association between the increased risk of rice consumption and cardiovascular disease and type 2 diabetes may be due to the higher-than-normal levels of inorganic arsenic found in rice.

This problem might affect children in particular, as arsenic has been associated with neurocognitive defects in children (26).

Digestive Health

Whole grains, such as brown rice and whole-grain wheat, should be avoided during inflammatory bowel disease flare-ups and IBS-D.

Wheat or wheat products are not recommended overall during IBS as they are high in FODMAPs and may worsen IBS symptoms.

Celiac Disease & Type 1 Diabetes

Gluten is a group of proteins found in grains, such as wheat and rye, and their products. A small part of the population might have adverse reactions to gluten consumption. In these individuals, gluten might trigger celiac disease and non-celiac gluten sensitivity.

However, these proteins are harmless for people who do not have gluten intolerance.

Type 1 diabetes and celiac disease often occur together, and according to a study, people with type 1 diabetes may also benefit from a gluten-free diet (27).

Rice does not contain proteins from the gluten family.