Is White Rice Healthy?

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Is White Rice Healthy
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White rice. It is a controversial food in nutrition circles. On the one hand, some nutritionists warn us away from rice and grains as a nutritionally empty source of calories, phytates, and even toxins like arsenic. Others consider it a safe starch and say it is ok in moderation.

Then, of course, there is the Japanese paradox- also known as “they eat rice all the time and live a long time so I should be able to eat pizza and Doritos and live to be 100 too” (exaggeration but I’ve heard some arguments very close to that!).

Unlike modern wheat and most other grains, which have been hybridized and modified and can be problematic for many people, rice is unique and potentially less harmful. I get asked about rice often and why I choose to eat white rice (in moderation), so I felt that it deserved its own post.

Is White Rice Healthy?

After years of debate, I’ll skip to the punch line: Whether or not rice is healthy for you could depend on your genetics.

Genes could be why some cultures that eat rice as their primary source of carbohydrates are healthier and live longer than others who do not. Also, just because some cultures thrive on white rice does not mean we can eat pizza, Doritos, and processed rice products and also expect to live to 100!

First, here are some important facts to understand when deciding whether to consume rice at all:

  • Due to modern farming practices, rice may be a better choice than wheat and other grains.
  • Both brown and white rice are gluten-free. Both brown and white rice are safe for people with celiac disease, gluten intolerance, and gluten sensitivity (unless cross-contaminated during processing, so always read the fine print on the labels!). So there is no reason to choose one over the other on this point.
  • All rice contains phytates. Like anything from the grains family, rice contains anti-nutrients like phytates, which can block the absorption of important minerals.

But Aren’t Grains Bad for You?

If you are working to reverse an autoimmune disease as I have, you may be put on an elimination diet with no grains, especially if you have digestive issues. Alternatively, you may be allowed only a ½ cup of gluten-free grains, depending on your specific case.

Now that my Hashimoto’s is in remission, I don’t have to avoid grains totally.

Like any grain, large portions may increase your risk of developing heart disease. However, a 2011 study showed that combining it with black beans lowers cardiovascular risk factors. This finding may confirm that consuming it in moderation is healthiest.

As always, talk to your doctor about how much rice or grains in general you should consume.

But if you do eat rice, which is healthier? Brown or white?

Health Benefits of White Rice vs. Brown Rice

We’ve all spent time agonizing in the grocery aisle over what kind of rice to buy. Long grain or short? Jasmine or basmati? White or brown?

Experts I admire like Mark Sisson recommend brown rice over white (read his excellent article here) due to its higher nutritional content, since it still contains the bran and is less refined.

However, due to my past autoimmune issues, I have a slightly different take:

Pros of White Rice

Here are some of the ways white rice qualifies as a healthy food:

  • Contains Vitamins and Minerals – White rice contains magnesium, B1 (thiamine) and B6 (pyridoxine), manganese, phosphorus, selenium, and iron. (Although, admittedly, brown rice contains higher amounts.)
  • High in Antioxidants – Although not as high as pigmented varieties of rice
  • Lower Phytic Acid – The bran contains the most phytic acid content, which milling removes. White rice is lower in phytic acid than most nuts, seeds, and most other grains.
  • Lower Oxalates – White is also lower in oxalates than brown rice and quinoa.
  • Lower Arsenic  – The lowest levels of arsenic were in white (jasmine rice or basmati rice) imported from other countries. Rinsing the rice (traditionally done in many cultures) further reduced the arsenic levels on all types of rice. I’ve written extensively about the risks of arsenic in rice and what you can do about it.
  • Longer Shelf Life – Since it is refined, white rice lasts longer on the shelf. (However, you can always freeze it!)

Cons of White Rice

White rice isn’t perfect, though! Here are some downsides:

  • Lower Vitamins and Minerals Than Brown Rice – A 2019 study on rats showed that brown rice lowers cholesterol and has more of an antioxidant effect than white, but white still did to some extent. However, more research is needed to determine if it is the same for humans.
  • High Glycemic Index – White rice has a higher glycemic index than gluten and may spike blood sugar more than many other foods. (However, you should know that a 2009 English study found that long grain rice and white basmati rice varieties have the lowest glycemic index if you do choose to include rice in your diet.)
  • Often Artificially Enriched – White is typically fortified with artificial vitamins, while brown rice is not.

Remember, individual health is always a factor when assessing dietary choices. Some people may do fine with phytates, while others need to avoid them due to their genetics or a specific health reason. You may want to see how you react to rice with a glucose monitor.

When my husband and I were working to reverse our cavities (we were able to!), we had to avoid foods high in phytic acid. Brown rice was on this list.

Frequently Asked Questions

Here are some other questions you’ve asked since I first wrote this post:

Is Rice Naturally Gluten-Free?

Rice is naturally gluten-free, so the most problematic part of many whole grains is already absent from rice. Therefore, it’s generally a safe choice for celiacs and gluten intolerant people, but that doesn’t mean it is healthy for everyone.

At the same time, many people need some healthy carbs, and rice can be a relatively safe starchy option. It’s one of the better choices for a gluten-free diet.

Women in particular often see adverse effects on hormones from consuming too low of a carbohydrate diet for too long. Of all the grains, white rice may be the safest option for carb consumption, along with sweet potatoes.

Check out my podcast with Dr. Tom O’Bryan to learn more about if you could have gluten sensitivity.

Is White Rice Healthy for Weight Loss?

A 2016 study demonstrated that instant white and pigmented rice might be beneficial for weight loss compared to a high-fat diet.

More research is needed to determine if regular consumption is healthy for weight loss as part of a well-rounded, healthy diet.

Does Rice Cause Diabetes?

A 2012 study claimed that white rice consumption was associated with a higher risk of Type 2 diabetes. Many questioned if this was enough of a reason to avoid rice. I was surprised by this study when it first came out since historically, Asian countries with high consumption still had a low incidence of diabetes.

However, a 2019 trial in India, the country with the second-largest number of diabetics, showed that consuming white rice increases diabetes risk while consuming brown lowers it.

I researched further and realized that the study showed merely an association between the “risk” of diabetes and rice consumption and not the actual incidence of diabetes. Paul Jaminet (author of The Perfect Health Diet) provides an in-depth explanation for the research if you’re interested.

Listen to this podcast episode with Paul Jaminet on the Perfect Health Diet, Carbs, and Cancer Research.

A 2020 study looked closer at 21 countries and found that South Asians had the highest association for white rice and diabetes while other countries had only a modest risk. This could be due to genetic differences.

What About Rice and the GAPS Diet?

If you’re following a GAPS diet, Dr. Natasha Campbell offers specific guidance here.

What’s the Verdict on Rice?

I consider rice to be in a separate category from other carbs. It doesn’t deserve the same label as most grains (especially modern grains), and it certainly isn’t as bad on the nutritional spectrum as foods like vegetable oils.

The safety of rice consumption seems to vary significantly based on the individual, their cultural background, and the rest of their diet. Some cultures even use rice water for their hair!

In my opinion, those on a high-nutrient diet devoid of inflammatory foods and who have an active lifestyle may do great with moderate rice consumption.

I especially recommend white rice as the best grain to start with if you are reintroducing grains back into your diet after a period of avoidance (properly prepared of course).

If you’d like to know more about what other health and nutrition experts believe on the topic, this post gives a nice summary.

What I Do

Personally, our family consumes organic white jasmine rice occasionally (once a week or less) with veggies. Here are some other guidelines I follow:

  • We typically consume more rice and other carbs on heavy workout days or after a lot of activity.
  • Before cooking rice, I pre-rinse it to help remove any remaining arsenic.
  • All rice varieties still can contain trace amounts of arsenic, so it certainly isn’t one of the first foods I feed to my babies.
  • I avoid any processed foods with rice since these may be higher in arsenic since I can’t rinse it off.
  • I don’t consider it a “cheat” food because the idea of “cheating” goes against our food rules for creating a positive and healthy attitude about food with our kids.

Bottom line: I love occasionally enjoying some high-quality sushi after a workout or some rice in a stir fry, but I don’t consider it a staple food.

This article was medically reviewed by Cynthia Thurlow, NP, the CEO and founder of the Everyday Wellness Project, nurse practitioner, international speaker, and globally recognized expert in intermittent fasting and nutritional health. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Where do you stand on the rice debate? White? Brown? None? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

123 responses to “Is White Rice Healthy?”

  1. Jolie Avatar

    My grandma and her siblings grew up on white rice and cream of rice was a favorite of theirs. Her brother passed some years back, but she is the youngest of her two living siblings – and she is 95. I have been debating whether I will go back to white rice after consuming only brown rice the past few years, and I think I will. For me there is no real evidence it is harmful, and although there may not be data to back it up, I suspect that somehow it’s a great nutritional carrier for super food accompaniments.

  2. Lizzy Avatar

    My husband and I live overseas in Vanuatu. Rice is a current epidemic among the local people, because they over eat it and diabetes is a major problem resulting from that. This problem has stemmed from their traditional diet and eating habits. They traditionally eat a lot of root crops and vegetables with fruits and meats mixed in. And oh man, when they eat, they EAT. This EATing has transferred over to their rice consumption and they can easily consume a 50 kg bag of rice as a family of, say, five in a week or less – easy.

    Ok, so my family eats a lot of rice too, but in moderation. I try to make sure there is a nutritious sauce that can go over it with both meat and veggies galore to help balance out the rices’ bland flavor and lack of nutrients. We eat A LOT of rice, because it is cheap and other western foods are more expensive, and the root crops are not something we have continual access to, but when we do we skip the rice 🙂

    Not sure if this helps anyone, but this is what we do, and what we have seen in the environment we live. Don’t be afraid of the quick and easy starch for your dinners, but remember moderation or it will cause problems.

  3. Chad Avatar

    I had some borderline troubling numbers in a health screening recently, and I found this article searching for information on whether rice is good or bad for you. I’m on my second week of a really changed diet — dramatically less animal products, and trying to avoid sugar altogether. I wasn’t sure if rice “turns into” sugar. From the sounds of the article it sounds like my meal of beans and brown rice I”m eating now may be the last.

  4. Isabel Avatar

    Everything in this world is controversial when we talk about food. I agree diabetic people should be careful about eating rice, but if rice would be so harmful, Chinese and Brazilian people (and Italian… and others) would be decimated. In Brazil we eat rice and beans everyday, it is our staple food. My mother has 90, my aunt has 95, my father 88, all of them are healthy, and my grandpa died with almost 100, simply because he was old (he was very healthy as well). Currently, nobody knows what is safe to eat anymore… the controversy will never end.

    1. Nathasha Avatar
      Nathasha

      This has blown my mind too! Here in Brazil white rice and beans is considered our every day real food, since it provides all amynoacids our bodies need. Lately we’ve been told by the media that brown rice is best and white is villain. Besides that, in our culture we soak them overnight or at least the very first thing in the morning, when we then drain it prepare it for lunch.

  5. Johnna Avatar
    Johnna

    Do you have any information about the news that some rice has plastic in it? Thank you!

  6. Lola Avatar

    thank you so much. your posts are always very interesting and thoughtful!
    xo

  7. Ashleigh Avatar
    Ashleigh

    White rice is also lower in oxalates than brown rice, making it a safer choice for those with oxalate issues, like my son, who requires a low oxalate diet! He loves white rice

  8. Diane Fletcher Avatar
    Diane Fletcher

    I’ve read that cooking then cooling makes a resistant starch.

  9. S.P. Avatar

    We Indians eat a lot of Basmati rice. So much so, that we even make rice pudding with it! Wild rice doesn’t seem to be easily available here though.

  10. Ryan Avatar

    Hey there,

    Came across this article looking for some info on Rice. I was really happy to see some important points mentioned here that I had come across in other research from quality professionals. I thought this article was put together extremely well and very informative.

  11. Marie Avatar

    Thanks Katie, this is the best info I’ve read on the arsenic-in-rice question. I’ve just been diagnosed with arthritis, and have eliminated gluten and dairy, but sweetheart loves his pasta so rice and rice noodle are a compromise that works. But after reading this post, I see that this cannot be the only solution.

  12. philip Avatar

    rice contain arsenic because the chem trail they spray on u.s soil. so eating rice from other countries might be safer. like Thailand.

  13. Jay M Avatar

    Carbs are safe if your diet is low in protein (esp animal-based) and fats.

    1. Shiva Avatar

      If by safe you mean it is safe to predominate your diet with foods that will break down into sugar whilst having a low intake of proteins (which are necessary for our structure, hormones, enzymes, immune chemicals, and more – not to mention our bodies require protein to survive) and fats (used for energy, hormones, brain and nervous system, absorption of fat soluble vitamins, and more) then sure that makes sense….If you want to be healthy overall, however, that is probably not a good plan to follow.

  14. lara Avatar

    thank you for your reply katie I have wondered about rice syrup too as I read somewhere it can contain msg. Can I ask you what the cortisol issue is with eating buckwheat ( I presume carbs) in the morning . Also I have been reading about the hidden sources of msg in our food and it talks about citric acid and geletin that can contain MSG . Can I ask you your thoughts as citric acid appears in so many things even the organic pasta and salsa sauces I have.

    Thank you so much you make such a difference to my families life.

  15. lara Avatar

    Hi Katie

    Thank you so much for this article on rice. I am struggling whether to quit grains forever or do some of the safe starches. I am wondering 2 things
    1. Your thoughts on quinoa and buckwheat
    2. Sarah wilson the I quit sugar lady only recommends you use rice syrup as honey and maple syrup have too much fructose . I noticed you never use rice syrup. Can I ask your thought on it. Can I also ask your thoughts on honey as I noticed your gummy bears marshmallows etc use quite a bit of it however Sarah Wilson describes it almost like poison

    1. Katie - Wellness Mama Avatar

      Quinoa and buckwheat can be good if tolerated. i’d never eat them in the morning (for cortisol reasons) but they can be ok. There is a lot of controversy on the honey and syrup issue. I don’t like rice syrup because it is more processed, but agree that all should be used in moderation (gummies and marshmallows are not everyday foods).

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