Brown Rice vs. White Rice: Why Nutrition Advice Keeps Changing—and What Holistic Medicine Says

Introduction

Why does nutrition advice seem to change every few years?

One day, something is called a superfood—then suddenly it’s seen as a problem. Brown rice, for example, was long considered the healthier choice. But now, many experts and practitioners are recommending white rice instead. So… what’s going on?

Let’s break it down.

The Problem with Changing Advice

Science evolves. That’s not a bad thing—it’s how we grow and learn. But the problem is when uncertain or early-stage science is shared with the public as if it’s absolute truth. That’s when confusion (and harm) can occur.

Nutrition advice is often shared like a one-size-fits-all message:

• “Don’t eat fat.” Then: “Eat more fat.”

• “Brown rice is best.” Then: “Wait… maybe not.”

Most of these recommendations are based on general population studies or specific conditions (like diabetes or heart disease). But what works for a diabetic patient might not work for someone with IBS, fatigue, or autoimmune issues.

So, what begins as targeted advice for a subset of people becomes a blanket rule—and that’s where the real damage starts.

The Holistic Truth

The human body is not a machine.

We are not cars that need the same oil change every 3,000 miles. We are each biochemically, emotionally, and energetically unique.

In holistic and integrative medicine, we don’t just ask, “Is this food healthy?” We ask:
Who is this person? What’s their constitution, condition, history?

Even many functional medicine experts—who I deeply respect—once said:

“Avoid white rice at all costs. It spikes blood sugar and has no fiber.”

They told everyone to eat brown rice instead.

Now, many of them are reversing that stance. If you watch their recent talks or YouTube videos, they’re now saying:

“Brown rice might actually be causing gut problems,”
especially in sensitive individuals.

But years ago? That wasn’t part of the conversation. Brown rice was praised as the ultimate health food—without questioning if it might harm some people.

The Brown Rice Problem

Brown rice is a whole grain. It contains more fiber, B vitamins, and minerals than white rice.

But here’s what was missed for years:

• Brown rice contains phytates, which block absorption of iron and zinc

• It contains lectins, which can irritate the gut lining

• It has higher levels of inorganic arsenic, especially in the outer layers

• It’s harder to digest, often causing bloating, inflammation, and even leaky gut

🧠 Recent studies are confirming these clinical observations:

• A 2020 study in Scientific Reports found that the bran in brown rice increased intestinal permeability (a trigger for “leaky gut”) in sensitive patients.

• The Journal of Nutrition noted that while brown rice is nutrient-rich, it may increase inflammation markers in people with gut issues.

• The FDA has warned about higher arsenic levels in brown rice, raising concerns particularly for pregnant women and children.

So what changed?

Nutritionists started listening to patients.

They observed that many felt worse on brown rice: gas, bloating, brain fog, fatigue.

When those same people switched to white rice, they digested better and felt lighter—with less inflammation.

The Bigger Lesson

This is not just about rice.
It’s about how we think about health.

You can’t treat everyone the same.
We are not just physical bodies—we are emotional, spiritual, and energetic beings. We are holograms of the universe, deeply interconnected.

If we remove something our body has used for generations—like white rice—without understanding the full picture, we might do harm.

This is where integrative medicine becomes essential.

Western doctors, nutritionists, and functional medicine practitioners should not compete over “right or wrong.” Instead, they should come together to understand each other’s perspectives.

Modern science gives us tools.
Holistic wisdom gives us context.
Used separately, each has limitations.
Used together—that’s where real healing begins.

Final Thought

Next time someone says:

• “This food is bad,”

• or “Everyone should eat this”...

Ask the deeper question:

Who is this food for—and who is it not for?

Because health isn’t about rigid rules.
It’s about personalized, integrative care.

Written by Dr. H (Hashemipour)
Clinical Ph.D. in Integrative East-West Medicine, MD (IMG), Licensed Acupuncturist (NY)
Professor in Integrative Medicine
Helping bridge holistic and modern medicine for safer, smarter healthcare.
📺 YouTube: Dr.H Med