People often look shocked when I suggest that white rice is a healthier option than brown rice - and even white (as opposed to bleached) flour therefore white bread and pasta etc...
My usual reasoning in the case of rice is:
brown rice contains phytates and lectins, commonly referred to as anti-nutrients. This is because phytates bind to vitamins and minerals preventing them from being absorbed. So while people may say that brown rice has a higher nutrient content than white rice these nutrients aren't being absorbed because of the phytates. They also affect digestion by inhibiting the enzymes required to breakdown protein and sugars. Lectins can also cause damage to the gut lining. As plants can't run away from predators, causing digestive discomfort to the predator is part of the plant's defence mechanism. Now just to be clear phytates and lectins also have benefits to human functioning however as, on the whole, humans are currently the unhealthiest they have ever been, especially their digestive health, the detrimental effects of phytates and lectins must be considered.
Digestive discomfort is further exacerbated by the fact that brown rice has the germ and bran intact, both can be very irritating to the gut lining, if not the whole digestive tract. I know, I know you’ve been told that bran and worse still Metamucil is a healthy addition to your diet? Think again….
I see this as another example of people generations before us innately knowing the correct way to prepare food for optimal nutrition and digestibility. Consider that we rarely see people in Asian countries eating brown rice, they have always eaten white rice.
There has also been much talk about arsenic levels in rice which by the nature of the beast (or this case rice) means that levels are going to be higher in brown rice as it is this outer layer where the arsenic is most concentrated. This is concerning considering that many people still consider rice cereal an appropriate first food for babies and brown rice versions of anything, the healthier option.
Coming from an Asian culture myself, I and many others have noticed that rice stopped sitting well with us. I was baffled until I realised that a familiar memory for me was the sight of rice being soaked when I was a child. Over the years we have skipped this step. In addition rinsing the rice until it ran clear was always a step before cooking rice and for many that too has gone by the wayside. I can now feel the difference when I eat rice that has been properly prepared.
Finally I am not a fan nor ever have been a fan of rice 'milk' (or any milk other than coconut or dairy) nor of brown rice syrup as a sugar alternative in our current sugar fearing climate. Just eat the darn sugar as far as I am concerned, but like absolutely everything just be sensible about the amount you consume. There is NO food or beverage that is ok to consume in liberal amounts. As Paracelsus said; "the poison is in the dose."
As always, there is no one size fits all.
What I share on this page are my views (unless stated otherwise), based on my research, experience and beliefs.
The posts are provided as 'food for thought'
IS BROWN RICE REALLY THE HEALTHIEST CHOICE?