In fact, brown rice only has 3 grams of fiber per cup, is full of anti-nutrients, and contains about 80% more arsenic than white rice. Brown rice contains lectins and phytic acid, which are anti-nutrients that prevent our bodies from absorbing nutrients. The outer hull is removed to make white rice. Because heavy metals and anti-nutrients are concentrated in the outer layer of the grain, once the outer hull is removed, the anti-nutrients and arsenic are also removed.
Although I’m not a big fan of grains in general because they contain anti-nutrients, mold, and gut irritants, white rice is the healthiest option. It does have a high glycemic index (carbs convert quickly into blood sugar), so watch your portion size. Eating a 1/2 cup of white rice with your protein, high-quality fats, and veggies on occasion is a healthy way to enjoy grains.
References:
PMID: 26253210, 29285009, 29789516, 15690812, 29439433
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