Rice is a staple of many diets around the world. A reliable source of calories (energy), various nutrients and even potent antioxidants, many people have come to rely on this grain for sustenance.
Rice is easy to grow and versatile when cooked – two key reasons why rice is the no. 1 staple food in Asia. Cooked rice goes well with savory, sour and spicy dishes and can even be used to make sweet desserts. [1]
Rice varieties: White rice vs. Brown rice
Although refined white rice is the most popular and widely consumed rice variety on the planet, it is not the most preferred – at least not in terms of nutrition. Because white rice grains are heavily processed to give them that clean, polished look and a desirable softness when cooked, the tradeoff is they are stripped of most of their nutritional value.
During processing, two of white rice grains’ main components, the bran and the germ – the most nutrient-dense parts, in fact – are removed, leaving only the starchy endosperm. The bran, or outer layer, is the most fibrous portion of the grain, while the germ, or core layer, is the most abundant in essential nutrients (i.e., vitamins, minerals and antioxidants). [2]
Because brown rice grains still have their bran and germ portions intact, brown rice is labeled a “whole grain” and offers considerably more nutrition than white rice. According to analysis, you can get more fiber, B vitamins (e.g., B1, B3, B6 and B9), iron, magnesium, phosphorus and potassium from brown rice than from white rice. [3]
Another advantage of brown rice over white rice is its higher concentration of potent antioxidants that can neutralize harmful free radicals and protect against oxidative stress. A study published in the journal Foods noted that white rice is “a rich source of energy but is low in dietary phenolic antioxidants.” [4]
On the other hand, brown rice boasts high amounts of phenolic acids, flavonoids, anthocyanins and proanthocyanins, and antioxidant vitamin E in the form of tocopherols and tocotrienols. [5] A study involving rabbits fed white rice, brown rice and germinated brown rice (GBR) reported that only brown rice and GBR had a positive impact on the animals’ vitamin E levels as well as their antioxidant enzyme activities. [6] [7] [8]
Brown rice and arsenic
A 2025 study published in the journal Risk Analysis highlighted a significant issue regarding brown rice’s safety. After comparing the levels of arsenic, a toxic metal and common rice contaminant, in two commonly consumed rice varieties, researchers found that brown rice contains about 40% more inorganic arsenic than white rice. [9]
The study also reported that inorganic arsenic, which is highly toxic and comes from soil, tends to be concentrated in the bran layer specifically. This is why “Americans who regularly consume brown rice… were found to have higher estimated arsenic exposures” than those who favored white rice.
If this is the case, then eating brown rice may be doubly more dangerous for kids than adults. The study explains: “Because young children consume considerably more food relative to their bodyweights than adults, brown rice consumption in young children was found to more substantially increase foodborne arsenic exposures.” [10]
According to the American Academy of Pediatrics, arsenic is a carcinogen and anti-metabolite that primarily targets the skin and gastrointestinal tract because of their high metabolic rates. Chronic exposure to this toxic metal can increase a person’s risk of developing bladder, lung and skin cancers. [11]
Acute, high-dose exposure to arsenic causes nausea, vomiting, diarrhea, weight loss, cardiac dysfunction and sensorimotor peripheral neuropathy, among other issues. Early childhood exposure, meanwhile, has been linked to increased risks of infection, altered liver function, neurodevelopment and cognitive impairments, skin changes and skin cancer.
How to avoid arsenic in Brown Rice
More nutrients means better nutrition, and brown rice delivers on nutritional value and more. But with the issue of arsenic pressing on your mind, you may find yourself steering clear of this superfood the next time you go grocery shopping.
Fortunately, there ARE ways to enjoy brown rice without worrying about arsenic. Here are some simple steps you can take to minimize your exposure to arsenic while enjoying the wholesome benefits brown rice has to offer: [12]
1. Rinse raw rice grains - Yes. The simple act of rinsing can make a HUGE difference when it comes to food safety. According to research, rinsing raw rice grains can help you remove as much as 10% of their arsenic content! [13]
2. Cook brown rice in excess water – A 2020 study by researchers at the University of Sheffield in England recommends the “parboiling with absorption method,” which entails partially boiling the rice in pre-boiled water for five minutes before draining and refreshing the water. The rice can then be cooked on a lower heat to allow the grains to absorb as much water as possible. The study says this method can remove over 50% of the naturally occurring arsenic in brown rice. [14] Cooking brown rice like pasta – i.e., using 6 cups of water per one cup of rice – can help you further remove 40% to 60% of the arsenic. But this method comes with a price: Some nutrients are also lost along with the arsenic.
3. Choose safer varieties – Brown rice comes in several varieties, such as long-, short- and medium-grain, Basmati and Jasmine. According to information provided by the Dartmouth Toxic Metals Superfund Research Program, Basmati brown rice from India, Pakistan or California is the best type to buy if you want lower levels of arsenic. [15] This is corroborated by data published by Consumer Reports, which shows Basmati brown rice from these areas containing about a third less inorganic arsenic than other brown rice varieties. [16]
4. Diversify with other grains – Who says you need to stick to just one type of rice – or grain for that matter? Just like with vegetables, there are plenty of benefits in diversifying your grain consumption. Try adding other equally healthy and nutritious grains to your diet like millet, bulgur, amaranth, quinoa, buckwheat or farro. You may find yourself falling in love with some or all of them!
5. Opt for lab-tested organic products – Some stores don’t care enough for their customers to bother putting in some effort, while others go to great lengths to ensure the quality and safety of their products. Stores that only offer products that are lab tested and certified organic do so so that their customers can enjoy superfoods without worrying about heavy metals, pesticides and other harmful chemical pollutants. If your heart is set on brown rice, purchase only from stores or vendors that sell lab-tested organic products. This way, you can be sure that your brown rice does not contain dangerously high levels of arsenic.
Where to get clean, lab-verified Organic Brown Rice
The Health Ranger Store has long been a trusted source of clean, high-quality, lab-verified organic foods and supplements. If you’re looking for a place to get lab-tested brown rice and other equally nutritious superfoods, you’ve come to the right store.
The Health Ranger Store is proud to offer our Health Ranger Select Organic Long Grain Brown Rice in long-term storable Mega Buckets. Mega Bucket Organic Long Grain Brown Rice is a great source of calcium, iron, potassium, protein and beneficial phytonutrients, making it a great addition not just to your daily diet but also to your emergency stockpile due to its long shelf life.
Mega Bucket Organic Long Grain Brown Rice is a fiber-rich grain that has all the nutrients and flavors of brown rice without any added chemicals or preservatives. You can be assured that you and your family are getting one of the best and cleanest emergency food supplies available on the market with our premium organic long-grain brown rice.
A reliable source of nutrition and energy every day and in times of emergencies, Mega Bucket Organic Long Grain Brown Rice is non-GMO, non-China, certified Kosher and organic. It is also rigorously lab tested for glyphosate, heavy metals and microbiology to ensure maximum purity, cleanliness and quality.
We also offer Mega Bucket Organic Short Grain Brown Rice.
Enjoy the nutritional benefits of Organic Brown Rice without the threat of arsenic with our clean, lab-tested Organic Short and Long Grain Brown Rice in sturdy mega buckets!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[1] https://www.gffoodservice.com.au
[2] https://www.eatingwell.com
[3] https://www.health.harvard.edu
[6] https://www.sciencedirect.com
[7] https://www.foodnetwork.com
[8] https://nutritionsource.hsph.harvard.edu
[9] https://onlinelibrary.wiley.com
[11] https://www.aap.org
[12] https://food.news
[14] https://www.sheffield.ac.uk
[15] https://sites.dartmouth.edu
[16] https://www.consumerreports.org
How the Health Ranger Store Is Healing the World Through Clean Food
To our knowledge, no other store conducts as much lab testing as the Health Ranger Store. As of today, we test our products for heavy metals, microbiology, gluten, identity, glyphosate, aflatoxins, ochratoxins, fumonisins, and DON. We are committed to doing everything we can to deliver the cleanest food possible to our customers.
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