Beautiful placement of healthy food in vibrant colors in a black background.

White Rice is Healthier than Brown Rice?!

White Rice is Healthier Than Brown Rice?!


When I read it the first time I thought nothing of it. Then my respected sources started talking about it and it got my attention. And how exactly could white rice be healthier than brown rice?


It’s all about the science. Here’s what the data says, and it makes sense to me. There’s a catch though, that I’ll share with you in a bit.


White rice is healthier than brown rice because white rice is easier to digest, and the body receives its valuable nutrients.

Bowl of white rice and brown rice next to Braggs Natural Soy Sauce.

Brown rice, other grains and legumes contain “anti-nutrients.” Anti-nutrients are substances that cancel out the available nutrients. In the case of grains and legumes which contain phytates also known as phytic acid, the minerals bind with the acid preventing them from being absorbed. This acid also inhibits the enzyme pepsin. Pepsin is needed to break down protein and amylase, the enzyme needed to break down sugar.


In a nutshell: Phytic acid in brown rice prevents nutrient absorption and interferes with proper digestion. Without proper digestion nutrients cannot be absorbed. It’s not what you eat, it’s what you absorb.

Phytic acid, discovered in 1903, a saturated cyclic acid, is the principal storage form of phosphorus in many plant tissues, especially bran and seeds. It can be found in cereals and grains.


Phytic acid is an anti-nutrient that interferes with the absorption of minerals from the diet. Anti-nutrients are natural or synthetic compounds that interfere with the absorption of nutrients.


Pepsin the chief digestive enzyme in the stomach, which breaks down proteins into polypeptides.

Grains have also been linked to leaky gut syndrome. An issue that’s become identified with the practice of industrial food processing. A leaky gut can poison you by allowing toxic waste to pass from your intestines and into your bloodstream. And there is solid evidence that grains in the diet affect the brain, contributing, if not causing, dementia, ADHD, anxiety, depression, and even schizophrenia. For more information please peruse Dr. David Perlmutter’s book, “The Grain Brain.”


Rice is an Arsenic Sponge

Arsenic has been detected in packaged processed white rice, and bulk rice. How does arsenic get into rice? Soil and water pollution contribute to arsenic contamination and according to tests done by Consumer Reports, many brands of apple juice commonly given to children, also contain this deadly toxin. 


And while the FDA insists arsenic can be found in organic and non-organic rice, I believe that rice, being an “arsenic sponge,” will only be affected in areas that are contaminated. Reputable suppliers such as California’s Lundberg Farm performs annual arsenic monitoring of their rice goods. Buy certified organic. You can generally be sure of the integrity and quality of your food and the company.


Science Backs It Up


The science is there, but what about Asian cultures that have been eating rice for thousands of years? Well known for healthy living and longevity, they don’t seem to be suffering from deficiencies that are associated to refined rice. So why are they any different? Firstly, rice is only a portion of their diet. And rice is NOT a nutrient dense food. Asians tend to consume large amounts of vegetables, specifically leafy greens with their meals. Perhaps this is why “white rice” doesn’t cause weight gain or digestive problems. In their book, “Perfect Health Diet,” Paul Jaminet Ph.D.  and Shou-Ching Jaminet Ph.D. clearly detail the low incidence of diabetes in countries that consume white rice.

Can brown rice be cooked and eaten safely? Soaking and fermentation appear to make brown rice more digestible, hence nutrient available, according to


I like brown rice and I’ll most likely soak it from now on like I do my legumes. I love white rice too and there’s lots of delicious choices such as White Thai, Jasmine, White Basmati, Arborio. One caveat here, purchase only organic rice. Much of the rice offered today has been genetically altered. That means Round Up/Glyphosate insecticide spliced right into your rice! And that’s only part of the toxic stuff you’ll find when you don’t eat organic.


For Non-Organic Fruits and Vegetables Please Consult EWG’s

Clean Fifteen and Dirty Dozen

You Might Also Like

Shop Eden’s Corner

Whether you’re window shopping, or serious, we have carefully selected products for you and the health of our planet. Your generosity helps us keep the lights on, Thank You!

Disclaimer: Eden’s Corner does not endorse some products you may find (below) on Amazon. Amazon does their best to offer you products that honor our philosophy.  

As an affiliate of Amazon, we endeavor to offer the best quality and lowest prices as always through

Your purchase helps partner with us in supporting this website and the valuable work we do for you.

We thank you and wish you good health, wellness and Love.




Subscribe to our free email to gain easy access to the best life changing content we have to offer!

Together We Make the World a Better Place