Rice is a staple for millions of individuals worldwide, yet when deciding between brown and white rice, things can become rather polarized. Brown rice has long been touted for its health benefits, but there have been some recent studies that have expressed concerns over arsenic content. Let’s see what’s what so you can make your own decision.
Brown rice is so loved because it’s less processed—it retains the bran, germ, and endosperm. That makes it richer in fiber, vitamins, and minerals than white rice. “Fiber is important for digestive health,” says registered dietitian Debbie Petitpain. It keeps things moving, helps maintain healthy blood sugar levels, and might even reduce cholesterol.
But there’s a catch. The bran layer in brown rice can also hold onto arsenic, a naturally occurring toxic metal that’s been linked to health problems. Thankfully, experts like Christian Kelly Scott from Michigan State University point out that the arsenic levels in rice are usually too low to cause issues unless you’re eating a ton of it over a long period.
If you’re concerned about arsenic, there are simple ways to reduce it. Rinse your rice thoroughly before cooking, and use lots of water to boil it—similarly to pasta. This helps to flush out some of the arsenic. It’s particularly worth doing if you’re cooking rice for small children, who are more prone to be affected by these things.
Then there’s white rice, which too often gets a bad name. It does have its advantages as well. Because it’s bereft of the bran and germ, it’s less irritating to the stomach and a rapid source of energy. And it’s typically enriched with iron and B vitamins. Reminds us, clinical dietitian Judy Simon, that “white rice is not evil.” It can most certainly be a part of an overall diet, particularly when considering cultural practices and cost.
Both brown and white rice are relatively equivalent when it comes to calories and protein. Brown rice, however, brings a little something more to the plate when it comes to nutrients, such as slightly more magnesium and potassium. Brown rice also has a lower glycemic index, which is something that can help control blood sugar levels—something desirable for diabetes sufferers.
At the end of the day, the choice between brown and white rice comes down to your personal needs and preferences. Whether you’re aiming for more fiber or something gentler on your digestion, both types of rice can fit into a healthy lifestyle. Think about what else you’re eating with it and how rice fits into your overall nutrition goals.
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