Rethinking Rice: Why White May Be Wiser

3 April 2025

Disclaimer : All information provided in this article/ blog is not intended to diagnose, treat, or prevent any condition. Readers should consult a doctor or qualified healthcare provider for any health concerns or before making any changes to their health regimen.

Rice is a staple food for more than half the world’s population. But not all rice is equal—especially when it comes to health and longevity.

The Arsenic Issue

One hidden concern with rice is arsenic. This toxic element occurs naturally in soil and water, but rice absorbs more arsenic than most crops. Brown rice contains even higher levels because arsenic accumulates in the outer bran layers. White rice, on the other hand, has these layers removed, significantly lowering arsenic content.

Brown vs White: Not Always What It Seems

Brown rice is often promoted as the healthier option due to its fiber and nutrient content. However, it also contains more anti-nutrients like phytic acid, which can interfere with mineral absorption, and it’s harder to digest—especially for older adults or those with weak digestion.

White rice is easier on the gut, especially when eaten with fiber-rich vegetables, healthy fats, and protein, as traditionally done in Asian diets. It provides a steady source of energy without overburdening the digestive system.

Wisdom from the Blue Zones

If we look at long-lived Asian communities—like the Okinawans in Japan or the traditional Chinese elderly—we see a consistent pattern: they eat primarily white rice, not brown. Their diets are plant-based, low in processed foods, and high in seasonal vegetables, legumes, fermented foods, and tea. Rice is eaten in modest amounts and balanced with lifestyle factors like daily movement, social connection, and stress reduction.

These communities show us that it’s not just about choosing “whole grains” blindly, but about eating in harmony with the body and the environment.

A Clarion Call to Return to Our Roots

As Asians, it’s time to reconnect with the wisdom of our forefathers. My own grandparents lived well into their 90s, thriving on simple meals of white rice, porridge, vegetables, and soups. They didn’t chase health fads. They lived it—through balance, moderation, and tradition.

Let’s honour their legacy not just with words, but with the choices we make at every meal. We don’t need to eat like Westerners to be healthy. We already had the blueprint. It’s time to return to it.

Text me if you have any questions or queries on health matters, if you want to find out more.

Agape,

Rosemary