Should you go back to Eating White Rice?

In many cuisines, including Indian, rice is a major component of many dishes but choosing between brown or white rice has long been discussed.

Many experts have stated that people should eat brown rice because it is much healthier than white rice.

However, this claim led to a difference in opinion.

On social media, author and advocate of the ‘bulletproof’ diet Dave Asprey declared that just because brown rice has more fibre, it does not necessarily make it more healthy than white rice.

He said: “Brown rice has a whole bunch of lectins, it shreds your gut, and it’s got 80 times more arsenic than white rice.

“That’s why every rice-eating culture on the planet peels their rice unless you’re too poor to peel your rice.”

On the other hand, clinical dietician Kanika Malhotra says it is true that “the processing of white rice significantly impacts its nutritional value compared to brown rice”.

She adds that during processing, white rice loses the most nutritious parts of the grain (bran and germ), leaving it with fewer essential nutrients, stating:

“Although manufacturers enrich white rice to replace some nutrients, it still falls short of the nutritional level found in brown rice.”

So is brown rice actually healthier or should you go back to eating white rice?

We delve into the benefits and drawbacks.

Differences

Brown rice is a whole grain while white rice is the refined version of that same grain.

Each whole grain of rice consists of three parts – the bran, the germ and the endosperm.

To make white rice, a milling process removes two of the three parts. The bran and the germ are removed.

Brown rice is simply whole rice that has not undergone the milling process, so it retains its bran and germ.

Benefits of Brown Rice

The bran and germ are some of the most nutritious parts of the grain.

According to dietician Ally Mast, “the bran and germ on the brown rice provide fibre, vitamins, and minerals”.

These components have valuable nutrition that is missing from white rice.

As well as the added nutrients, the extra fibre is also helpful for anyone who’s diabetic or trying to lose weight.

Mast says: “The fibre can help you feel fuller for longer and will not spike blood sugar to the same degree as white rice.

“If we can minimise large spikes in blood sugar, that improves insulin sensitivity (and) energy levels, and can even reduce cravings.”

Consuming whole grains rich in fibre increases the time it takes for your body to digest them, thereby delaying the release of energy from carbohydrates into your system.

One cup of brown rice provides around 11% of the daily recommended value of fibre compared to white rice which offers 2.1%.

This helps in maintaining a feeling of fullness for an extended period and stabilising blood sugar levels.

Opting for brown rice instead of white rice can be particularly beneficial if you aim to regulate blood sugar levels or manage weight, thanks to its slower digestion and steadier energy release.

What about White Rice?

Although brown rice contains more nutritional components than white rice, do not completely give up the latter.

Its relatively low fibre content means its energy is more readily available, which can be a huge benefit for athletes or those with a more active lifestyle.

Dietician Kim Yawitz says it is “a great choice after long or intense workouts when you need faster-digesting carbohydrates to replenish the glycogen in your muscles”.

The lower fibre content also makes it easier for those with digestive issues to eat.

White rice is often more affordable than brown rice and will last (raw in an airtight container) for at least two years. Brown rice typically has a shelf life of six months.

Away from nutrition, brown rice can require more labour

Wholesome Fuel owner Alisha Virani explains:

“Because the outer layer of brown rice is the fibre-rich bran layer, water needs to penetrate this layer to create a softer texture like white rice.

“This means that it does take longer to cook and can be a tougher consistency than white rice if not cooked long enough.”

A potentially more important perk of white rice is that it contains less arsenic than brown.

Arsenic is a toxic compound that is found in both white and brown rice, but according to Consumer Reports, white rice only contains about 20% of the amount found in brown rice.

You would need to eat a lot of rice to accumulate toxic levels of arsenic in your system, but Mast still advises that “if rice is eaten daily in large amounts, especially for young children, it would be a safer choice to eat white rice more often”.

Are there Drawbacks to Rice?

Rice in all its versions is great but the major drawback is the inclusion of arsenic.

It is prone to absorbing the natural element from its growing environment.

Nutritionist Stefani Sassos says: “Arsenic is found in two forms, organic and inorganic, and it’s a naturally occurring element found in water and soil.

“Arsenic is a known human carcinogen and can be harmful when consumed in excessive amounts.”

To reduce the arsenic content, Sasso says: “Rice is an important culinary component of many cultures, so if it is a staple in your home and you’re concerned about arsenic exposure, you can reduce the arsenic content in rice by washing it first and then cooking it with clean water that is low in arsenic.”

Include rice in your diet a few times a week.

Brown rice is objectively healthier because it provides more fibre and micronutrients per serving.

The additional fibre is especially important for diabetics or those trying to lose weight.

But white rice is nearly as nutritious as brown rice and when it comes to what white rice can be missing, Virani says:

“Instead of thinking about disadvantages, I always reframe this to instead think about how we can supplement our meals with some of those missing nutrients.

“I truly believe eating food should always be a balance of taste and nutrient-dense options.”

It is important to keep the bigger picture in mind and look at the choice in the context of your diet and lifestyle.

Mast says: “Both white and brown rice can be healthy.

“What matters most is the portion size and what you eat with it.”

If you eat rice a few times a week and have a balanced diet full of whole grains and fibre in other areas, it does not matter whether you are having brown or white rice.

So the next time you are eating rice, feel free to choose whichever one you desire.