You don’t have to look very hard to find a debate on the internet—and the trending discussion in the wellness sphere is white rice versus brown rice.
“Here’s the Western viewpoint: Brown rice has been dubbed the healthier option in recent years, since it contains the germ and the bran, as well as more fiber,” says Kimberly Snyder, a holistic wellness expert and founder of Solluna. “White rice, though, has been getting more popular again in the recent debate over the healthier rice option, as it is a more easily digestible carb source for energy, and it has been shown to contain less of the heavy metal arsenic.”
So we asked three experts—Kimberly, holistic nutrition coach Steph Robinson, and holistic health coach Caroline Lalier—to share their thoughts on this hot button issue.
First, let’s compare the nutritional breakdown.
WHITE RICE
Nutrition facts for 1 cup cooked:
Calories: 205
Carbohydrates: 45 grams
Fiber: 0.6 grams
Protein: 4.2 grams
Fat: 0.4 grams
Thiamine (B1): 16% of the RDI
Niacin (B3): 6% of the RDI
Folate: 2% of the RDI
Iron: 2% of the RDI
BROWN RICE
Nutrition facts for 1 cup cooked:
Calories: 218
Carbohydrates: 45 grams
Fiber: 3.5 grams
Protein: 5 grams
Fat: 1.6 grams
Thiamine (B1): 12% of the RDI
Niacin (B3): 15% of the RDI
Vitamin B6: 7% of the RDI
Magnesium: 21% of the RDI
Phosphorus: 16% of the RDI
Here’s what the experts have to say:
Pros:
- Higher in fiber: “Brown rice has higher amounts of fiber–which is essential for digestion and regularity–and other micronutrients like B vitamins, minerals, and antioxidants,” Caroline says.
- Antioxidants: “Brown rice contains antioxidants that may provide additional health benefits, including protection against cellular damage,” Steph says.
- Lower glycemic index: “Brown rice has a lower glycemic index compared to white rice, meaning it will have a less significant impact on blood sugar levels,” Steph says.
- More nutrient dense: “Brown rice is rich in nutrients such as fiber, B vitamins, and essential minerals like magnesium and selenium, which are beneficial for overall health,” Steph says.
Cons:
- Potential arsenic content: “Brown rice may contain higher levels of arsenic compared to white rice, due to the presence of the outer bran layer,” Steph says. “Arsenic is a naturally occurring element that can be harmful to health in large quantities. Rice, particularly brown rice, has been found to absorb more arsenic from the environment compared to other grains.”
- Higher lectin content: “Lectins are a type of protein found in many plant-based foods that can bind to cell membranes. Some believe that lectins may be potentially harmful due to their ability to interfere with the absorption of nutrients in the gut and possibly cause inflammation,” Steph says. “However, the impact of lectins on health varies from person to person, and while some individuals may be more sensitive to lectins, the overall impact remains subject to ongoing scientific debate.”
- Phytic acid: “Brown rice contains phytic acid, which can reduce the absorption of certain minerals like iron and zinc,” Steph says.
Pros:
- Easier to digest: “White rice is often much easier on the digestive system, since the fiber-rich layer has been removed in processing, which means potentially less discomfort and bloating,” Caroline says. It’s also good for a quick source of energy.
- Lower lectin content: “If your goal is to reduce lectin consumption, I’d encourage you to prioritize white rice in your diet,” Caroline says. “However, there hasn’t been enough research to conclude that lectins are as harmful as social media makes them out to be.”
Cons:
- Lower nutrient content: “Compared to brown rice, white rice is lower in essential nutrients and fiber, which are important for overall health and disease prevention,” Steph says.
- Higher glycemic index: “White rice has a higher glycemic index, which means it can cause a more rapid increase in blood sugar levels compared to brown rice,” Steph says.
Overall, all three experts agree that it really comes down to the individual.
“I am thrilled people are eating rice in the first place!” Kimberly says. “Rice is an ancient wellness food, both in Ayurveda and Traditional Chinese Medicine. It has been a staple in several of the Blue Zones, regions of the world with the highest rates of longevity and the lowest levels of degenerative diseases.” She adds that simple steps, like soaking rice overnight, can help remove much of the lectins and small amounts of arsenic that some are concerned about.
“It’s important to underscore again that, ultimately, determining whether brown or white rice is healthier is a deeply individual decision—one that takes into account personal health goals and histories,” Steph says. “Look at it from a holistic point of view to decide which will support your wellness journey best.”
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