Brown Rice vs White Rice –  which rice is best for you? While brown rice is often recognized as the healthier option, this article presents the benefits of eating white rice! 

Truth be told, I really dislike labels, especially when it comes to diet. I don’t like being pigeonholed into one specific category, and having to follow the guidelines of what is expected and outlined within that categorization. I’m a free spirit, I follow no rules!

Which is why it’s kind of frustrating to constantly be asked about my white rice consumption. I feel we need to talk brown rice vs white rice!

Brown Rice vs White Rice – Which rice is best for you?

Let’s start with some frequently asked questions that I get to hear a lot. Like a lot lot.

Isn’t white rice bad? Won’t it spike your blood sugar? Isn’t brown rice healthier than white rice?

The answer to all of these questions is a resounding NO.

And we have to include my favorite question: Is rice paleo?!

I advocate eating what your ancestors ate, whether that’s 100,00 years ago or 100 years ago is up to you. There is huge power in ancestral knowledge.

These people knew (without needing doctors or studies to tell them) which foods were healthy, they knew that a pregnant woman or growing child needed nutrient-dense animal fats, they knew there was value in the whole animal, organs and all, not just the muscle meat, they knew to make broth from the bones, which is one of the most healing foods on earth.

And they knew to eat white rice.

Brown Rice and white rice grains on a table

Have you ever wondered why Asian countries have eaten white rice for thousands of years, not brown?

Because brown rice is full of phytates and lectins, which bind to vitamins and minerals and prevent them from being absorbed.

Here’s an excerpt from my upcoming ebook (which you should totally join my mailing list to get updates about it. It’s going to be awesome):

Phytates are anti-nutrients found in grains and legumes. Phytates, or phytic acid, binds to minerals like zinc, copper, iron, magnesium, niacin and calcium, preventing them from being absorbed.

Phytic acid also inhibits pepsin, the enzyme needed to properly break down protein as well as amylase, the enzyme needed to break down sugar. So not only does phytic acid prevent nutrient absorption, it interferes with proper digestion.

But isn’t brown rice more nutrient dense than white?

No. And let me be clear: I don’t eat rice because of its nutrient profile. Rice, in general, a good source of vitamins or minerals. Rice is an easily absorbable form of glucose, which is why I usually eat it after a workout.

While brown rice is slightly higher on the vitamin and mineral front, you have to consider that it is loaded with phytates, meaning these vitamins and minerals are not being absorbed.

Here is the nutrient profile for brown rice vs white rice:

  White Rice (100 g) Brown Rice (100 g)
Calcium 3 10
Iron 1.49 0.53
Magnesium 13 44
Phosphorous 37 77
Potassium 29 79
Zinc 0.42 0.62
Thiamin 0.167 0.102
Riboflavin 0.016 0.012
Niacin 1.835 1.330
Vitamin B6 0.050 0.149
Folate 97 4
Vitamin B12 0 0
Vitamin A 0 0
Vitamin D 0 0
Vitamin K 0 0

Not so nutrient dense, huh? Now, compare that to the nutrition in an egg:

  Egg (100 g)
Calcium 66
Iron 1.31
Magnesium 11
Phosphorous 165
Potassium 132
Zinc 1.04
Thiamin 0.040
Riboflavin 0.376
Niacin 36
Folate 0.134
Vitamin B6 0.143
Vitamin B12 0.76
Vitamin A 161
Vitamin D 72
Vitamin K 4

Another valid point in the whole brown rice vs white rice discussion: Both the bran and germ are still intact in brown rice. This makes brown rice much harder to digest. Because the bran and germ can be so irritating to the digestive tract, it can also lead to leaky gut syndrome, especially if eaten on a regular basis (and in combination with other grains).

Leaky gut is partially caused and definitely aggravated by grains like brown rice; the grain essentially tears the lining of the gut, allowing undigested food particles, toxins, bacteria, etc. to enter the bloodstream. This leads to allergies, mental disorders, autoimmune diseases and so much more.

Brown Rice vs White Rice – Conclusion, aka: So, is white rice healthy?

White rice is an easily absorbable form of glucose that is easy to digest, therefore making it a safe starch.

I don’t recommend grains of any kind for someone with leaky gut, blood sugar issues or an autoimmune disorder, but for most people white rice is fine.

Personally, I like to eat white rice after a workout to replace my glycogen levels. And make sure to eat it with fat and/or vinegar, this will cut the glycemic index in half, ensuring that your blood sugar doesn’t spike.

If you are sensitive to starches or find that you normally do not react well to them and would like to try white rice, start with a small amount and see how your body reacts. Everybody’s different.

*I recommend THIS brand of rice; they are all organic and only use sustainable and healthy methods to grow and produce their rice.

Brown rice vs white rice | Find out why white rice is healthier than brown rice and why this grain is a Paleo approved safe starch. #health, #grains, #rice, #nutrition, #diet

Sources for this Brown Rice vs White rice article:

EDITED 9/20/2017: this post is old and the links are now outdated. Here are updated figures for the nutritional content of white and brown rice; while the figures are not the same they are similar and still prove various points made in the article:


Brown Rice vs White Rice –  which rice is best for you? While brown rice is often recognized as the healthier option, this article presents the benefits of eating white rice! #health #cleaneating
White Rice - is it really bad for you? I compared white rice to so called healthy options like brown rice and this is what I found #health #diet


  1. There is another solution for brown rice besides completely reverting to white rice. The Weston A. Price foundation suggests soaking brown rice before eating it. This will remove much of the phytic acid from the rice. I definitely eat white rice, but I also eat brown rice.

    Remember that your sources for the nutritional information come from the USDA. The USDA is run by individuals who receive compensations from large companies to keep their agendas at the forefront. I honestly don’t trust a thing that comes out from the USDA. I mean look at the folate in your example from the USDA. How did more folate jump into the white rice as opposed to the brown rice (which is white rice with the hull in tact)?

    Finally, if you look into the history of Asia, the people of the Philippines stopped eating brown rice and replaced it with white rice and they became susceptible to beriberi. You can read more about this here:

    What do you think? 🙂

    • dani stout Reply

      I’m actually a member of the Weston A. Price foundation. I do believe in soaking grains, but this does not remove all of the phytic acid and the bran and germ are still intact, so it is still difficult to digest.

      As for the article in Yes Magazine, the person who wrote it clearly doesn’t know very much about nutrition. Also, the author says Asians didn’t eat white rice until Westerners came along and refined it – this is not true. Asians have eaten white rice for thousands of years.

      • hmmm…I grew up in the Philippines. been there for 3 decades until I moved to the US. Everyone I knew ate white rice and I don’t know anybody who got beriberi. My husband doesn’t like brown rice. But we are currently trying to get used to this black rice. Very rich in anthocyanin. esp in fiber. Thoughts?

        • dani stout Reply

          Rice in general is not very nutrient dense. If you feel that it works for you and your family, by all means do what you feel is best. I personally stick to more nutrient dense foods on a daily basis like pastured eggs, butter, wild seafood, grass-fed meats, etc with a lot of veggies. Fiber can also be irritating to the gut, so just be mindful if you experience any issues with gas, bloating or constipation. But there are definitely a lot worse foods you could eat than black rice!

          • As a certified Nutritional Therapy Practitioner, I’m a proponent of avoiding all grains (they’re not nutrient-dense and completely non-ancestral, after all), and sticking to “seeds” as a healthier alternative. Examples of seeds as grain alternatives would be wild rice, quinoa, and amaranth – all preferably soaked as per the Weston A. Price Foundation’s recommendations.

            This is the first I have ever heard of fiber causing leaky gut syndrome. Gluten, for sure. Fiber? Doubtful at best. Fiber has always been a part of our ancestral diet, whereas grain has not (and hence, the problems with the carb load and the gluten).

          • dani stout

            Wild rice, quinoa and amaranth have a much higher phytic acid content than white rice which is only slightly diminished by soaking.

            I never said fiber causes leaky gut, it can irritate leaky gut. There are several factors that cause leaky gut, from unbalanced flora to sugar consumption. And it’s generally a combination of several factors. The cause will vary for everyone.

          • Dani, “nutrient dense” is often conflated with “calorie dense”. Nutrient density is a function of nutrients PER CALORIE, which establishes the basis for comparing the nutrient density of various foods. Butter, then, would not be a nutrient dense food as you mention here. It may have some micronutrients, yes, but if you used micronutrients per calorie as your measure, you could judge if benefits may be better obtained through other foods containing those same nutrients, like carotenoids, for example in phytonutrient rich berries, veggies, and leafy greens.

          • dani stout

            I don’t think nutrient density is often conflated with calorie density, you’d have to be dense to think that (see what I did there? 🙂 ). Butter is an extremely nutrient dense food (per calorie), it’s even a super food. Check out this chart I made comparing the nutrient density of butter versus olive oil:

            Generally speaking, butter is more nutrient than several fruits and vegetables, it’s rich in fat soluble vitamins A, D, K and omega-3s; whereas plant foods are not. You’d have to eat a massive amount of plant foods to obtain as much nutritional value as butter, and even then, you have to combine them with fat to get full absorption.

          • Norma Cenva

            What was said was “Because the bran and germ can be so irritating to the digestive tract, it can also lead to leaky gut syndrome.”

            That said, many people do consider bran, being fiber rich, to be a terminological equivalent to fiber. I would read the above as “fiber leads to leaky gut”.

            But that also said, leaky gut is an immunological response triggered at the molecular level. Roughage and physical irritation of the lining in whatever the form…can cause problems with irritable bowel syndrome and crohns disease, but has nothing to do with leaky gut.

            In fact, fiber and related roughage are the most helpful things for leaky gut (and SOME types of Crohns and IBD, though that varies from person to person and can do more harm than good), as they absorb toxins and help built up waste move through.

        • white rice stores longer.. thats one reason i thought they refined it.

      • Sharon Devi Reply

        I read that you’ll need to soak AND FERMENT brown rice to reduce the phytic acid in brown rice. (link at the bottom of my comment)

        Quote: “Dr. Robert J. Hamer’s group found that soaking alone didn’t have much of an effect on phytic acid in brown rice. However, fermentation was highly effective at degrading it.”

        The author also included steps on how to prepare brown rice properly (soaking & fermenting).

        I much prefer white rice, but, if you prefer brown rice, the key is to properly prepare it, as per the steps suggested in the article.

        Here is the link to the article mentioned, it’s short, but worth reading:

        • Mark Talmont Reply

          This site was at the top of the Google results when I asked “why do Asians eat white rice instead of brown”. A few thoughts:

          I am surprised nobody mentioned the use of “koji” to ferment brown rice (this is how they make sake) and break down much of the starch (makes it sweet) and I assume probably cuts down on the phytates as well. I used to use the end product amasake as the base for my smoothies after I dropped soy milk but now I use the conveniently available almond milk. Kathy Hoshijo wrote one of the best health cookbooks ever and it has a simple home recipe for this, though obtaining koji at retail is a challenge as it must be refrigerated.

          I doubt the phytates issue would be relevant to anybody except maybe extreme cases of people who are consuming a great deal of carbs, like triathletes/marathoners (or more likely overeaters who mistakenly think they can eat with abandon if it’s just “whole grains”.) The now-hot gluten issue is confabulated with people who are eating just plain too many calories and too much grain. If you watch US teens and kids these days many appear to be addicted to the various “chip” snacks like Cheetos/Takis, read the bag on this stuff and it should have a skull and crossbones on it. But then was designed to be addictive (the book “Salt, Sugar, Fat” has the evidence) at the highest profit margins possible; amazing (and kind of suspicious) that the authorities seem to be endlessly yammering about soda pop while ignoring the caloric load the youths are consuming from this junk. We’re going to wind up with endemic diabetes.

          BTW on the GMO issue these bagged snack things are made from GMO corn milled into the finest paste imaginable, congealed with the worst fake fats in existence. Credible MDs like Joel Fuhrman and Mark Hyman point the finger at this corn as causing leaky gut as that this mechanism by which they kill the bugs, they blow up their GI tract. But of course the federal agencies like FDA and USDA assure us this is no problem!

          Human biochemical individuality is complex. Nothing is going to work for everybody. Go to a Chinatown or anywhere there are a lot of Chinese and it won’t be long before you see an unfortunate individual who is most likely slender but afflicted with terrible skin inflammation because they are trapped in a cultural norm of eating a lot of white rice and their digestion can’t accommodate it. (analogous to going to a burrito joint in the Latino areas and you’ll see people who can’t handle the lard that others in their community consume regularly).

    • A reply for the folate content thing in white rice:
      I also realized that. But then I thought of it. The white rice has the endosperm, the brown has it too plus the germ and bran. Now let’s suppose endosperm has 80% folate, germ has 10% folate and bran 10% folate within rice. That means that since white rice has only endosperm it’ll have more folate than brown rice IN 100 GRAMS because when you weigh brown rice you’re also weighing the germ and bran from it, which has lower content of folate.

      That’s just something that can be possible. Not the truth.

    • I grew up eating white basmati rice for 40 years every day . The way we cook rice soak it a night b4 or at least 3 hr before then book it (like pasta) then drain it and re cook it .love basmati rice . And we don’t have beriberi . No rice no life for me ?

    • HATE IDIOTS Reply

      To the blog author: um white rice is BLEACHED, YOU IDIOT! I didn’t even bother to read this stupid bitch’s article.

      • dani Reply

        Do you literally think people bleach rice to make it white? And you’re calling me an idiot?

        White rice is rice that has had its husk, bran and germ removed, which gives it its white appearance.

        I’ll send lots of positive energy your way, you clearly need it.

      • Actually, white rice isn’t bleached. Flour may be bleached. Rice is milled exposing the white inner portion. Love the irony of your statement though. People such as yourself will never be useless since as to an extent you’re entertaining.

    • dani stout Reply

      It doesn’t compare, that’s a whole different ballpark. That being said I don’t advocate the consumption of wheat at all.

          • You said “whether that’s 100,00 years ago or 100 years ago is up to you”. So personally I’m okay with white flour, as long as it’s unbleached and unenriched.

          • dani stout

            Oh! I didn’t realize it was in response to something else.

    • dani stout Reply

      You have to sign up, you can do this below my articles or on the top right, I have sign up boxes.

  2. Dear Dani,

    Responding to your questions…

    “Which is why it’s kind of frustrating to constantly be asked about my white rice consumption. Isn’t white rice bad? Won’t it spike your blood sugar? But isn’t brown rice healthier than white rice?”

    White rice is nutritionally depleted compared to brown rice; and it will raise blood sugars faster than brown rice; it may also feed candida/yeast and contribute to diabetes and obesity. Also, white rice has been polished and bleached, at times with chlorine containing chemicals. As you know, industrial processes leave residues behind…son when eating white rice, we are eating part of the bleaching chemicals…some people claim it could be really toxic for the pancreas.

    It makes very little sense to claim brown rice is as bad as white rice. As well as you, I do not eat rice. Also, I follow Weston Price ideas and wisdom. So, I do agree 100% to look at past traditions. I am an ignorant on ancient Asians traditions and know nothing about them polishing their rice in order to make it easier to digest; which it could be quite possible; however, if they did it; for sure did not bleach it with chemicals like we do nowadays.

    Just to give my two cents…

    • dani stout Reply

      Hi Alex,

      Did you read the rest of the article? I addressed the issue with nutrient depletion, nutrient absorption and the glycemic index.

    • I have never seen/heard of white rice being bleached. I have seen how white rice is milled.

  3. Just learned from that the best white rice is Jasmine. Why ? It is absolutely zero on the fermentation index. While other rices take longer to digest, they contribute to digestive problems. Yes, Jasmine is high in the glucose index, but the energy it delivers is instant because it has almost no fiber.

  4. Tina Jones Reply

    OK, I am kinda overwhelmed by a lot of the nutrition info out there today because it seems that all sides each argument can find data to backup their own argument.
    As far as eating what our ancestors ate… centuries ago, our ancestors walked through fields of wheat and simply rubbed the grains between their palms until the chaff fell off and then they ate the grains, raw and whole… unsoaked.
    Nothing was polished, bleached, or changed… the women would grind the grain in between to stones and make flat breads with the freshly ground grains….
    Ancient skeletons have been found and their teeth had been ground down from eating grains.
    I am not sure why we have decided that all grains are bad.
    I am more concerned with all that has been done to grains today.
    The wheat we get in the US today is not the same that was grown centuries ago and then it is processed and over processed….
    Can you explain what you mean when you say you believe in eating like our ancestors did?

    • dani stout Reply

      I believe in eating like our ancestors prior to agriculture (for the most part). Scientists have found that skeletons that shifted from a paleolithic diet to agricultural foods had smaller, weaker skeletons. The only grain I recommend eating is white rice. Eating like our ancestors isn’t a strict set of rules but is about eating unrefined, organic, healthy foods that fuel our individual needs.

      • If skeleton size is the indication of health, skeletons today are 4 inches taller than just 150 years ago (Scientific American 6/98) from which one could infer that all this refined, processed food is good! That’s observational science for you.

        The arguments for and against grains, beans, and dairy are equally persuasive, but chemically processed foods and sugar are the poisons modern culture is using to unleash an epidemic of heart disease and diabetes.

        • Michael Petrovich Reply

          Thank you, Cookie, for that first statement. Observational science is rampant.

    • Grains are bad because our stomachs can’t handle the grains, whether because of destruction of our microbiome, antibiotics, intestinal inflammation from high carb foods or something else, I don’t know. All grains are bad for me. I first found that out when I went on the SCD diet. Later on, I went with the “rice is okay to eat” on a paleo diet because the chinese ate it, but then my body said ..nope, you can’t eat that, so I had to give it up.

      • dani stout Reply

        Not all people tolerate white rice very well, of course. It depends on the person, some digest it very well.

  5. Wow! Very interesting topic! Thank you for sharing! I don’t have much knowledge on phytic acid, but firmly believe in eating unprocessed foods, whether that be rice or anything else. You do have my curiosity about the asian cultures history on rice and I am intrigued to research! Personally, I have trouble with anything “white” because it raises my glucose to quickly (thanks pcos!), even when I pair it with a protein or fat. I limit my grains, but do not omit 100%.

    • dani stout Reply

      Yeah, grains in any form are just not okay for some people, especially those suffering from autoimmune diseases.

  6. In researching this, I discovered contradictory info which addresses the phytic acid issue in greater detail. According to the article at GreenMedInfo, cooking, as well as fermentation processes break down phytic into soluable components. The article also provides additional references and resource links. They conclude brown rice to be more nutritional than white. Here’s the link. The specifics are on page #2 of the article:


    • dani stout Reply

      Cooking does not remove phytic acid. Soaking, sprouting and fermenting only removes a small amount.

      • Thanks for the quick response. I’m defaulting to brown rice as the article at GreenMed was written by a Naturopathic Dr with a Phd in Natural Health Sciences. He also goes into detail on the phytic acid point, and provides references. Your references are all USDA, who isn’t necessarily in a golden position of nutritional wisdom these days harrassing raw milk producers, etc… Although I don’t know you or Dr Adams personally, you can appreciate my default if you were in my shoes. Also, I don’t see Asian cultures centuries ago, effectively hulling and bleaching rice to what we now consider to be white rice. So I’m stickin’ with brown for now. Pass the kim chi! 😉

        You did read page #2 of the article??

      • Very correct Dani!
        Great article and very well explained. Orientals have known for years the benefits of consuming white rice vs. brown. Westerners have no clue about nutrition compared to the wisdom and knowledge of the Asian people. Brown rice is also hard on the spleen and liver making it more ‘yin’ and the most important fact is that it depletes the body of essential nutrients. When the liver and spleen lack the nutrients to function properly and work hard for digesting the foods we ‘feed’ them they become overloaded and start to store carbohydrates as fat! Therefore, anything which aids digestion keeps our internal organs working better and we stay leaner.

    • dani stout Reply

      I did. I’m wary of epidemiological studies – the results don’t take into account the fact that so many factors affect the outcome. That being said, I’m not surprised by the results of this group of people eating the same amount of white rice and brown rice daily.

      What I think a lot of people misunderstand about this article is that I am recommending people eat white rice on a regular basis – I’m not. I don’t support eating grains everyday, but once in a while, particularly after a work out, is a great and easily absorbable and digestible form of glucose. White rice IS higher on the GI (and is likely why that study had the outcome it did), which is why I recommend eating fat/vinegar with it.

      Regarding the phytates, as I stated before, cooking/soaking/fermenting does not remove all of it and phytic acid is still lower in white rice than in soaked brown rice.

      And I did provide the nutritional content of white versus brown rice, and as I also stated in the article, rice is not a nutrient dense food in general. I do source the info the the USDA’s Nutrition Database but other sources provide similar figures.

    • I think the best solution is to eat sprouted brown rice (or GABA rice). Since this rice has undergone the sprouting process, anti-nutrients have been turned off in order to release nutrients to the sprouting plant. There are several brands that sell already sprouted brown rice on Amazon and organic supermarkets including Lundberg. Sprouted rice cooks almost as quickly as white rice and is absolutely delicious. I eat it almost exclusively at home, but when I eat at my work cafeteria or at a restaurant, I will usually opt for white rice.

  7. Hello! This is very interesting. I am an Asian and a Filipino as well. We have rice farms back home in the Philippines. We don’t bleach the rice to make it white. Rice grains have different classifications, there’s purple, black, brown and red. We don’t eat the other colors because they are crunchier in texture and is considered low -class. The white ones sold in the market are of the highest degree. I know for sure that when our farmers cut the rice stalks, load it on the thresher to take the stalks off, it gets sacked and sent off to the mills to take the husks off. It doesn’t get bleached or fermented or whatever process people think it undergoes to make it white. When you ferment or bleach something, you need to get it wet and rice when it’s wet, doesn’t last long enough to be on the shelves at the supermarket because it’ll grow molds and will go to waste. Rice when it stays dry, can last for years in a container. The only reason why you have to wash it before cooking is to take off all the dust and dirt it accumulates thru the process. Yes, white rice can spike up your blood sugar but since it is a simple glucose, you burn it off really easily. Of course, everything in moderation to prevent diabetes and obesity. Just my 2 cents for everybody’s knowledge

    • Thank you, Regina, for explaining the different classifications, very good to know! Also, thank you Dani for bringing it up in the first place. I only eat white rice as well, but it’s always nice to hear I’ve made the right choice.

      • Thanks for the info Regina. Now I understand why some rice bags say “extra fancy” now

    • “We don’t eat the other colors because they are crunchier in texture and is considered low -class.” This is how white rice and white bread got so popular. The ruling classes and the kings and queens ate white foods, partly because they thought white people were better and because white foods were easier to chew, etc., and the lazy lords couldn’t be bothered to do too much chewing. Then the idea of “white” became popular because the commoners wanted to emulate the kings–and “white is right!” But it turned out that the rulers were all fat and sick and the peasants who stuck to their original “poor” diets were healthy.

  8. What is an anti-nutrient and how can it have a nutrient profile?

    • dani stout Reply

      An anti-nutrient is just something that blocks a nutrient form being absorbed. For example, phytic acid is an anti-nutrient because it blocks the absorption of magnesium, iron, etc.

  9. I don’t eat much cooked food because I like my raw animal fats and raw animal proteins but when I do eat cooked I’ll go for white rice!

    • dani stout Reply

      I love raw proteins and fats! I really would like to get into eating more of them. I especially crave raw salmon, which I take as a sign that my body needs it, but it’s so pricey!

      Anyway, I really like your site and thanks for the comment!

  10. I’m glad I came across this article, as it definitely warrants more research on my part before I “deep six” my 12 pound bag of Organic Brown rice.
    As mentioned by others, I’m not confident of an agency (USDA) that supports GMO, pesticides, and is heavily influenced by corporate ties.

    This doesn’t necessarily mean that the claim of phytates from brown rice messing with my minerals is not valid, however, it’s inspired me to look for peer-reviewed studies to further investigate any other variables to this interesting subject.

    • dani stout Reply

      Yes! I encourage everyone to do their own research and not just take my word for it, although I’m pretty trustworthy. 🙂

  11. I think all rice is unhealthy. I would think ‘brown rice is unhealthier than white rice’ would be a more correct title. The nutrient content is sparse in both white and brown rice, all of which can be obtained through eating meats, eggs, fats and sea salt. Rice is converted to glucose in the body which is only needed in small amounts which we should be getting from vegetables that are properly prepared. The body can be completely healthy with no carbs at all since it can convert protein and fat into glucose as well.

    • dani stout Reply

      Actually that last part is a very broad comment that is not true for everyone. No carb is dangerous for some people. People like me we well with carbs, especially post-workout. Rice is a safe starch that I like to eat to restore glycogen stores.

      • So that’s why I was craving Banh Bo -Vietnamese Steamed Cakes- after my last run! (Duh, just kidding) I LOVE rice after a good workout. Especially Japanese sticky rice. I don’t know if that’s the healthiest or not, all I know though is that steamed rice is awesome. To moi lol.

      • I am also one of those people who can’t do zero carb especially when I am active. I feel awful and weak so I have carbs in my diet but in balance and limit grains in general but eat starchy veggies, fruit and rice. I also prefer white over brown.

      • Why not eat banana or other fruits after a workout. No need to cook those. This rice debate is getting ridiculous. I’m diabetic type 2 no meds and I eat lots of rice and noodles and the have no impact on my blood sugar so long as I eat a good amount of butter or animal fats along with greens at the same time and get off my butt and go for a 15 minute walk.

  12. I find my body clearly/absolutely/definitely does best with whole grains, rather than ‘white’ process grains,.. as a part of my diet, not, on occasion. Mainly mixed porridge with ‘smashed’ grains(kamut/wheat, oasts, rye, barley,…), and occasionally some brown rice, corn tortillas. Variable.
    White-process starches, and even potatoes, tend be more ‘plugging’, more ‘limpifying'(e.d. effects), more diabetic symptom causing, more so the older one gets. In your teens, 20’s, 30’s, ones body has more ‘overdrive’ capacity in buffering and overcoming dietary imbalances, to some degree,… and as one ages that ability lessens.
    Whole grains for the win, as part of a balanced diet.
    But, there’s also a lot of poor quality ‘whole grain’ products.
    Keep it traditional-simple.
    And, potentially, sometimes, white-process starches are best for our health.

  13. May I ask if you recommend to soak and ferment any whole grain rice like black japonica rice to make it easier to digest. I ask as my daughter enjoys this rice cooked in coconut milk as a sweet treat.
    Many thanks for your advise in advance.

    • dani stout Reply

      I do recommend soaking grains if you’re going to eat them.

  14. Douglas Gray Reply

    While in Brazil, I ate mostly beans, white rice and fruit, and it seems to be pretty good for 3-4 weeks. There are good reasons for mixing white rice with beans, as it takes care of the deficiencies and balances it out.

    If brown rice were that healthy it would be in Aurveda.

  15. What are your views on basmati rice? It’s what I prefer on the rare occasions I have rice. Always with butter of course!

  16. Lets talk FACTS.

    Almost all Dis-ease of the Hu-man Body is caused by eating Meat & Dairy.

    The Starch Solution – John McDougall, MD
    The China Study – T. Colin Campbell, PhD
    Prevent and Reverse Heart Disease – Caldwell B Esselstyn, Jr, MD

    see YouTube:

    Lets all do the Standard American Diet (SAD) Cheer.? Come on everybody use those years of Programming and sing it out? loud.

    Give me an ‘F’

    Give me an ‘A’

    Give me an ‘T’

    What does that? Spell? CARBS

    • dani stout Reply

      Let’s talk actual facts.

      There has never been a vegetarian culture, ever.
      People have been eating meat for millions of years.
      Every single traditional, ancestral culture on earth eats meat.
      These cultures were never plagued with obesity, cancer, diabetes, heart disease, etc.
      Meat, especially grass-fed and wild is rich in vitamins A, E, D, K and omega-3s.
      There are no plant based sources of vitamins A (retinol) or B12. Both necessary for health, both do not exist is plant form.

      Now, let’s talk some facts about the doctors you have a little to much trust in.

      The China Study is literally a complete joke in the nutrition world. Not only was his work not peer reviewed, he skewed the data to support his original hypothesis. When his work was peer reviewed, it actually showed the opposite was true. He excluded people eating high animal protein diets that were often healthier than their plant eating counterparts. You can read more about that here:

      As for Esselstyn – he is a quack. A quack is the truest sense of the word. He encourages people to eat GMOs, but recommends eating 0% fat. You know – the very thing that keeps people healthy. In lieu of fat, he recommends hydrogenated oils, margarine and trans fats. In lieu of actual protein, he recommend tofu – 90% of which is genetically modified, not the mention the fact that it’s a highly processed protein that’s been treated with hexane, a neurotoxin.

      Get your facts straight.

      • blondegirlsoImyopinionisofmore valuethanthegeneralpopulation Reply

        Fermented soybeans and soy-based products, such as soybean milk, are the primary source of vitamin B12 coming from plant sources. Soy dishes include tempeh, tamari, tofu, miso and shoyu. Shiitake mushrooms also provide vitamin B12. The amount of vitamin B12 in these foods depends on factors that include bacterium present during fermentation, the region where the plants grow and the richness of microorganisms in the soil, according to reports published in “Plants: Diet and Health,” produced by the British Nutrition Foundation.

        Get your facts straight, as in, don’t dish out articles solely for the purpose of satisfying your own subjectivity.

        • dani stout Reply

          I love how people say things that are factually incorrect and tell me to get my facts straight.

          Soy and other plant based foods do not contain B12, they contain B12 analogs called cobamides that block the absorption of and increase the need for actual B12. This is a fact.

          Also, don’t hate on my because I’m blonde (and know my facts).

      • Calling China study is a joke is not wise, you probably never read it and just followed what a 20s year old claimed. Calling Dr. Essylstyn a quack is totally disrepectful and showed your immaturity as a health coach. You definitely have no idea what does he is do. Both Dr. Campbell and Dr. Esselstyn are healthy 80s y.o., vibrant, intelligent, KIND, healthy human beings. They are not into making money but wanting people to get healthy in a natural way. My only recommendation to you is when some of your clients or friend told you that they are impotent, please send them to Dr. Esselstyn. He may save their lives.

      • What exactly do you mean by “traditional, ancestral culture” (and that there hasn’t been a vegetarian culture)?

        I guess what I’m asking is, how are you defining a culture?

        • dani stout Reply

          Our ancestors – tribes, nomads, villages, etc. Ie: not groups of people 100 years ago or people who decided to not eat meat for religious reasons.

      • In response to “there has never been a vegetarian culture”- Isn’t India known for its vegetarian cuisine?

  17. I will stick with my brown rice. I take a good multi vitamin every day with my breakfast. I workout 5 X a week and I get the carbs I need from brown rice. All valid points and arguments but you haven’t convinced me to switch to white. It’s all about personal preference and experience.

  18. White/bleached rice is one of the foods that people with hypoglycemia are encouraged not to eat. Like bleached sugar and bleached flour, it is horrible for blood sugar and metabolism. It is not food that humans evolved to handle well. A lot of people who have been seriously affected by white rice consider it to be poison.

    • dani stout Reply

      Hence why I said:

      “White rice is an easily absorbable form of glucose that is easy to digest, therefore making it a safe starch. I don’t recommend grains of any kind for someone with leaky gut, blood sugar issues or an autoimmune disorder.”

      Also anyone who calls it poison may want to reevaluate their definition of poison.

    • so — is white rice “bleached”?
      there is unbleached white flour and i am thinking most white rice is also unbleached.

      friction can get those hulls off, too.

      • dani stout Reply

        No, majority of white rice is not bleached. I’ve actually never seen bleached rice.

  19. Hi Dani,

    Love your website and I found it looking for an answer regarding white rice, so maybe you know.

    Three months ago I started eating paleo (after 28 years of being vegetarian). I’m in great health and eating paleo stopped my migraines, so I will continue eating like this. But about a month ago, my acupuncturist noticed that one of my hands was colder than the other. I noticed that same hand would fall asleep a lot during the night (poor circulation) and break my sleep pattern. According to the acupuncturist, my blood is fresh, not stale (he did that suction cup thing) so he was confused as to why this was happening.

    After some research, I read that other paleo eaters were having this problem and they started eating white rice and it improved. Well, guess what? Me too! Both hands are warm now and I can sleep better because the one hand doesn’t get pins and needles.

    Can you tell me exactly why the white rice helped my circulation and other carbs like sweet potatoes didn’t? And believe me, the improvement was significant. Are there other benefits to white rice?