Nutrition Buddy
Brown rice has more nutrients AND more anti-nutrients. It depends on your goals. Brown rice pros: 3x more fiber (1.6g vs 0.4g), 3x more magnesium (39mg vs 12mg), slightly lower GI (68 vs 73). Brown rice cons: 80% more arsenic than white (arsenic concentrates in the bran), phytic acid in the bran reduces mineral absorption, harder to digest. White rice pros: much lower arsenic, easier to digest, faster glycogen replenishment post-workout. White rice cons: less fiber, less magnesium, slightly higher GI. Practical takeaway: Brown rice for daily eating (fiber + minerals). White rice post-workout (faster glycogen replenishment). Rinse all rice thoroughly before cooking (removes surface arsenic). Cook in excess water (6:1 ratio) and drain — removes 50-60% of arsenic. Vary grains — quinoa, millet, buckwheat, barley reduce cumulative arsenic exposure.