Is Rice a Thyroid-healthy Food?

Rice can be a big problem solver. As thyroid patients who want to feel optimal, many of us are gluten-free, and when we’re navigating a gluten-free diet, rice can enable us to feel like we can go out to dinner and eat off the menu. It can help us feed finicky kiddos without relying on gluten. Its simplicity can soothe us when we’re sick and satisfy us when we’re hungry. Rice-based pasta can enable us to enjoy a beloved pasta dish that's just like the real thing. Rice-based flour blends can give us a way to keep baking grandma’s cookie recipe in a way that closely resembles the ones we remember. Rice is our go-to gluten backup plan...

...but what you may not realize is that rice has a dark secret, and as a thyroid patient, it's one you need to know about.

In this blog post and episode of the Thryoid-Healthy Bites Podcast, we'll unravel the truth about rice and its impact on thyroid health. Read, watch, or listen to the full story below to get empowered and ready to embrace a more safe and thyroid-healthy approach to rice.

We'll Cover: 

• What You Need to Know About Rice
• Why It Matters for Thyroid Patients
• 5 Tips to Enjoy Rice Safely
• Best Choices When Purchasing Rice
• Organic vs. Conventional Rice
• My Personal Approach to Cooking and Consuming Rice
• Nutrition Highlights of White Rice

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Show Notes:

• FREE Thyroid-healthy Grocery Guide   
• Is Turmeric Good for Thyroid Thrivers?
• How Cilantro Can Help You Detox
• Is Tuna Thyroid-Safe? 

Podcast Links:

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• Subscribe on iTunes
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• Listen on Stitcher

What You Need to Know About Rice

Don’t worry: I’m not going to cancel rice. As always, what you eat or don’t eat is up to you. But you’re here to get empowered, informed, and thyroid-healthy, and just like there are things you need to know about eating swordfish or tuna (for example), there are things you need to know about eating rice.

As always, I’m going to give it to you straight, and I’m also going to share some solutions so that you can eat rice in the safest possible way. Let’s start with the bad news and get it over with.

The problem is this: heavy metals.

In all varieties of rice (including white, brown, and wild), heavy metals such as lead, arsenic, and mercury may be present. This is on account of the way rice grows in watery beds, which can expose the plants to a higher amount of heavy metals than other crops.

Across the globe, heavy metal pollution has made its indelible mark. The unavoidable reality these days is that our air, water, and soil contain heavy metals as a result of our dependence on fossil fuels, coal-fired power plants, agricultural chemicals, industrial chemicals, etc.

Sadly, heavy metals in our air, food, and water are a byproduct of our modern existence, and it's impossible to completely remove them from our food supply.

Once released into the environment, heavy metals stick around. They last forever and just like they accumulate in our bodies, they accumulate in the environment. 

Since rice is grown in water and is naturally porous, it gets infused with whatever is in that water, good or bad, including heavy metals, especially arsenic.  

2025 Update: New research from Columbia University has found that climate change, marked by increasing carbon dioxide levels and rising global temperatures, may have a significant impact on the amount of arsenic found in rice. These two factors (CO₂ + rising temps), when combined, showed what researchers called a "synergistic increase" in arsenic levels, leading to far more concentrated levels than either factor alone. 

Yes, we live in complicated times. When it comes to heavy metal avoidance and mitigation, knowledge is both power and protection. This is especially true for our thyroid, as heavy metal toxicity has been linked to thyroid dysfunction and autoimmunity, among other rampant health issues like cancer, autism, and Alzheimer’s.

Why Heavy Metals Are Bad News for Thyroid Patients

Heavy metals set up camp in our tissues, where they get stored along with other toxins. This is especially true for our thyroid because the thyroid metabolizes things quickly; therefore, more toxins pass through it. Sometimes those toxins are so chemically similar to iodine (which is utilized by the thyroid to make thyroid hormone), that the thyroid absorbs them.

Additionally, studies have shown a direct link between mercury exposure and an increase in thyroid antibodies.

While it may be impossible to avoid heavy metals altogether, there ARE things we can do to manage our risks. The key is to be aware of sources of heavy metal exposure. This includes using mitigation methods, moderation, and best-choice practices in our consumption of foods that are vulnerable to heavy metals, including things like swordfish, tuna, and, of course, rice.

Further Reading: Tuna: Is it Thyroid-Safe?

5 Ways We Can Consume Rice Safely

1) Moderation: It’s especially easy for those of us who are gluten-free to depend a little too heavily on rice and rice products. Being mindful of how much rice we consume is a good idea.

2) Rinse your rice: According to research, one of the best ways to significantly reduce heavy metals in rice is to rinse it thoroughly before cooking. This has been shown to remove 50% or more of heavy metal residues. Alternatively, soaking your rice overnight as you would beans (and changing the water every few hours) is another way to reduce heavy metals. Note: Soaking your rice for hours will change the cooking time, but rinsing will not.  

3) Use filtered water: Since even our tap water can be a source of heavy metals, filtering the water we use to rinse and prepare rice is a good idea. 

4) Cook with lots of water: To further reduce heavy metals in rice, it's been shown that par-boiling the rice in plenty of water, then draining, rinsing, and boiling again in plenty of water (like you would cook pasta) can significantly reduce heavy metals. When tender and ready to eat, drain off the cooking water.  

5) Source your rice carefully: Many studies have been done on rice from around the world. While testing methods have produced varied results, one constant is that white basmati rice from California seems to be among the most consistently low in heavy metals, followed by white basmati from India and Pakistan. 

What about brown rice? Brown rice, unfortunately, tends to be significantly higher (in some studies, up to 80% higher) in arsenic than white rice. Arsenic accumulates in the outer layer of the rice, known as the bran, and brown rice retains the bran, whereas with white rice, that bran is removed. That said, brown rice does contain more fiber, so there is some nutritional benefit there that is lost with white rice. 

Best Choices When Purchasing Rice

Historical data suggests that California rice is lower in heavy metals than rice grown in the southern United States because of chemicals used in cotton farming across the South. Back in the day, lead-arsenate insecticides were used to battle the boll weevil. They were banned in the 1980s, but their heavy metal legacy lives on in the southern soil, where half of U.S. rice is grown.

California-grown basmati rice consistently tests the lowest for arsenic levels. 

If you’re looking for a safe bet, California’s Lundberg Farms, in particular, has taken measures to address and monitor heavy metals in their rice farming. I'm not affiliated or sponsored by Lundberg in any way, but I do find their transparency admirable, refreshing, and especially useful as a thyroid patient trying to make mindful food choices, and also working to educate others about thyroid-safe food choices. 

Other good choices for rice that tend to test lower in arsenic are white basmati from India and Pakistan, as well as sushi rice grown in the U.S. 

What about organic rice?

The “organic” label will protect you…but only in the long run. 

One interesting finding is that organic rice did not show lower levels of heavy metals. Since heavy metal pollution is systemic, there’s no way of keeping groundwater free of it, so buying organic, in this case, is not a reliable way to avoid arsenic.

That said, buying organic is encouraged as a thyroid-healthy practice for several reasons. It's more environmentally friendly and does far less to contribute to our worsening heavy metal pollution. So, buy organic whenever possible, and know that it's helping all of us reduce our heavy metal load in the long run, but it can’t be relied upon to avoid heavy metals in your rice today.

How I Safely Cook and Consume Rice at Home

First, what works for me may not be right for you. We all have our own set of circumstances, needs, sensitivities, and preferences that come into play when making dietary choices. As a rule, I  try not to rely too heavily on any one staple and focus instead on the widest dietary variety possible. Dietary diversity is one of my favorite nutritional insurance policies. 

It’s not a mainstay, but rice and wild rice are present in my current diet, and indeed more so since I’ve eliminated gluten. My family and I do choose to eat and enjoy white and wild rice in moderation. Because of what I've learned about rice, I almost never make brown rice at home, but do consume it in the form or brown rice pasta on occasion. 

At home, when my family is eating something that's accompanied by white rice, like curries or stir-fries, I often cook up a bag of frozen organic cauliflower rice for myself instead. Still, I appreciate the real thing once in a while, and eating some rice enables me to do things like travel, dine out, and socialize more easily. That food freedom is important, and I choose to exercise that by including some rice in my diet. 

That said, I experience much less brain fog when I keep my consumption of gluten-free grains below a certain threshold. Eliminating them entirely doesn't feel necessary or worth it to me at this time. Instead, I use moderation and some of the tactics I listed above when cooking for my family to reduce our risk of heavy metal exposure. 

My favorite rice and rice-based products:

As a family, most of the rice we buy is organic white basmati or jasmine rice from Lundberg Farms. We always rinse our rice in a fine-mesh strainer for two or more minutes, prior to cooking. 

I have experimented with par-boiling, then rinsing, then boiling white rice again in plenty of water, like you would cook pasta. As a chef, it wasn't surprising to me that this didn't turn out well. It was mushy, gloppy, and resembled nothing of the fluffy, separate grains I aim for when preparing white rice. Personally, I'd rather not eat rice than eat it that way. But we all get to make those calls for ourselves. 

We occasionally eat some rice-based products, like gluten-free bread or pasta. On pasta night, I might whip up zoodles or spaghetti squash for myself while the boys have their pasta. But I also appreciate the ability to occasionally enjoy my favorite brown rice-based gluten-free pasta from Jovial, which is shockingly similar to the real thing. My whole family enjoys it and doesn't notice the difference.  Sometimes, it's nice to boil just one pot of pasta to get dinner on the table!

While my baking endeavors typically fall into the Paleo (i.e., grain-free) category, I occasionally use a rice-based gluten-free flour blend for a batch of huckleberry pancakes or cookies that taste more ‘traditional.’ Like our favorite rice-based pasta, this is a good compromise when I want to bake or prepare something more traditional, or nut-free. Because my son has a tree nut allergy, paleo baked goods, which often rely on nut flours, are off-limits for him. So, this is an example of the fact that we're all juggling different factors when we make our food choices.  

Are my heavy metals high from eating some rice?

No. I have done several HTMA (hair tissue mineral analysis) tests without seeing any increases in heavy metals. In fact, I've seen decreases because I follow the tips and guidelines listed above, cook with and drink filtered water, and regularly incorporate foods that support the body’s ability to rid itself of heavy metals, like turmeric and cilantro.

All in all, I feel safe eating and feeding my family some rice and rice products because we use moderation, mitigation, careful sourcing, and the safest practices in preparing them. 

Further Reading: Is Turmeric Good for Thyroid Patients?

Thyroid-Healthy Nutrition Highlights of White Rice

White rice has a reputation for being unhealthy and lacking in nutrients. It's also high in carbohydrates and low in protein. Some white rice is enriched with additional nutrients, so check the label to know what you're buying. NOTE: The organic white basmati I recommend from Lundberg Farms is not enriched. 

Nutrient density is a key tenet of thyroid-healthy eating, and while I wouldn't describe white rice as being nutrient-dense, it does contain some key thyroid-supporting nutrients. 

Key thyroid-supporting nutrients in white rice: 

• Selenium helps us convert thyroid hormones, can lower thyroid antibodies, and also helps protect the thyroid from heavy metals. 
• Resistant starch is a powerful gut-health supporter, especially for the large intestine. Note: The resistant starch in white rice increases significantly after it has been cooled and reheated. 
• Zinc is crucial to proper thyroid hormone conversion and metabolism.
• B vitamins, including thiamine and niacin, can help boost low energy and are commonly deficient among thyroid patients.

One 3.5-ounce serving of white rice* contains: 

• Calories: 123
• Fat: < 1 g
• Sodium: 17 mg
• Carbohydrates: 30 g
• Dietary fiber: < 1 g
• Resistant starch: 3.7g*
• Protein: 2.9 g
• Vitamin B6: 8% RDI
• Manganese: 18% RDI
• Thiamine: 5% RDI
• Niacin: 12 % RDI
• Magnesium: 2% RDI
• Copper: 4% RDI
• Phosphorus: 6% RDI
• Folate: 1% RDI
• Selenium: 13% RDI
• Iron: 1% RDI
• Zinc: 2% RDI 

 *Data is for unenriched white rice.

In Conclusion

Whether or not to eat rice, or how often, is a personal choice. As always, it's essential to do what works for your unique body, your family, and your circumstances. While food choices in today's world can feel like a minefield, it's also vital to have these conversations, get informed, and embrace the nuance so we can make the best choices for our health.

I hope this article has informed and empowered you to do just that. In the future, if you decide to make and enjoy a pot of rice, you now know which rice is best to consume and how to prepare it in order to minimize any health risks. That's what making thyroid-healthy choices is all about!

Happy cooking, happy thriving, and enjoy!

 

P.S. If you're anything like me, when I started down the path of thyroid-healthy eating I had questions-- lots of them. What I didn't have was a step-by-step system, to get me where I wanted to go. I wasted a lot of time piecing together bits of information about what to eat, what to avoid, and HOW to make thyroid-healthy dietary changes. That’s why I created the Thyroid-healthy Meal Plan Kickstart. Ready to take YOUR healing journey farther, FASTER? Let’s do it. Learn more HERE.

More Featured Ingredient Deep Dives:

• Beef: Is it Thyroid-Healthy?
• 5 Reasons Alcohol is Problematic for Hypothyroidism
• Are Potatoes Thyroid-Healthy?
• Tuna: Is it Thyroid-Safe?
• Is Seaweed a Thyroid-Healthy Food?
• Is Ginger Good for Thyroid?

Sources:

• https://www.forbes.com/sites/carolynrosenblatt/2018/08/07/we-can-control-one-of-the-likely-causes-of-alzheimers-disease/?sh=5503004f1821 
• http://www.huffingtonpost.com/maria-rodale/whats-behind-the-secret-e_b_2915186.html 
• https://www.sciencedirect.com/science/article/pii/S0160412011002716 
• https://pubmed.ncbi.nlm.nih.gov/29363749/ 
• https://foodrevolution.org/blog/arsenic-in-rice/ 
• https://www.lundberg.com/arsenic-in-food 
• https://pubmed.ncbi.nlm.nih.gov/14522731/ 
• https://www.healthline.com/nutrition/is-white-rice-bad-for-you 
• https://www.niehs.nih.gov/health/topics/agents/arsenic 
• https://insideclimatenews.org/news/16042025/half-the-worlds-people-depend-on-rice-new-research-says-climate-change-will-make-it-toxic/ 
• https://msutoday.msu.edu/news/2025/msu-research-eating-brown-rice-increases-exposure-to-arsenic-compared-to-white-rice 
• https://sites.dartmouth.edu/arsenicandyou/arsenic-in-rice-and-rice-products/