When it comes to grains, many people assume brown rice is the healthier option. After all, it’s “whole grain” and packed with fiber, right? Surprisingly, when it comes to fertility and overall health, white rice may actually be the better choice.
Brown rice contains only about 3 grams of fiber per cup and is loaded with anti-nutrients like lectins and phytic acid, which can block nutrient absorption. It also contains roughly 80% more arsenic than white rice. The outer hull of the grain, which is removed to make white rice, is where heavy metals and anti-nutrients accumulate, so by removing it, white rice actually becomes safer and easier for your body to digest.
Although I’m generally cautious about grains due to gut irritants and mold, white rice is the healthiest option if you’re going to include grains in your diet. That said, it does have a high glycemic index, meaning it converts quickly into blood sugar. Portion control is key — a small serving, about ½ cup cooked, paired with protein, healthy fats, and vegetables, makes for a balanced, fertility-supporting meal.
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PMID: 26253210, 29285009, 29789516, 15690812, 29439433