When it comes to choosing between brown and white rice, brown rice often wins on nutrition. Brown rice is packed with fiber, vitamins and minerals that white rice loses during processing. Studies have linked brown rice to a lower risk of heart disease, diabetes, and certain cancers. Some people worry about arsenic in brown rice, but experts say the risk is very low for most adults.
You would need to eat more than 1½ cups of cooked brown rice every day for years before arsenic poses a major concern.
However, young children and pregnant individuals are smarter to be more careful. Their bodies are more sensitive to heavy metals. Doctors suggest mixing up their grains with options like oats, quinoa and barley to lower exposure. Still, for most adults, the nutrition benefits of brown rice are greater than the small risk.
If you want extra protection, cook brown rice like pasta: soak it for 30 minutes, rinse it thoroughly, boil it in a large pot of water, and drain it when done. This simple method can cut arsenic levels by up to 50%, making brown rice an even safer and healthier choice for everyday meals.
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