Brown? White? What do we choose?

There is so much conflicting information on rice. One moment we are told brown is best due to the higher fibre and B vitamin content. The next white is preferable due to reduced levels of arsenic. Well...what is it?

Heavy metals like arsenic are prevalent in our environment naturally, but levels are now very high due to widespread pesticide use. Rice grows in water, and it absorbs more water (and the arsenic within it) than any other grain. As the husk is not removed from brown rice it ends up containing more arsenic than white rice since removing the husk removes some of it.

Brown rice is also higher in phylates (also called anti-nutrients). The bran is a protective layer for the grain to help protect the grain until it is time to germinate. Unfortunately, this phytic acid can reduce our body's ability to digest and absorb many of the minerals present in brown rice as they bind to minerals such as zinc, magnesium, and calcium and prevent them from being absorbed by the body.

Brown rice also has much shorter shelf life than white rice and should be consumed within six months of purchase. 

My personal preference is California Basmati rice as it has the lowest levels of arsenic per serving. Lundberg is a great brand that you can find pretty much everywhere.

Regardless of which type we choose, it’s important to rinse your rice until the water runs clear to remove some of the arsenic. Even better, soak your rice overnight then drain and rinse until the water runs clear. 

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