The Dr. Gundry Podcast White Rice vs. Brown Rice: The Truth May Surprise You | EP 394.C
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Mar 13, 2026 A deep dive into rice varieties and their surprising effects on blood sugar, gut health, and inflammation. Stories include real-world health changes after swapping rices and why some types may be kinder to sensitive systems. Cooking methods, resistant starch differences, and which rices to avoid if insulin is a problem are also explored.
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Lectins Live In The Rice Hull
- White rice is often healthier than brown rice because most lectins and 'mischief' are in the hull that brown rice retains.
- Dr. Stephen Gundry notes cultures historically remove the hull and four billion people eat white rice for this reason.
Patient Recovered After Switching To White Basmati
- A Japanese health influencer patient with severe rheumatoid arthritis switched from brown rice to Indian white basmati and improved dramatically.
- After the change her pain and rheumatoid markers went away and she personally thanked Dr. Stephen Gundry.
Pressure Cook White Rice If You Are Sensitive
- If you must eat rice and are sensitive, remove the hull (choose white rice) and pressure cook to reduce remaining lectins.
- Dr. Stephen Gundry says most lectins are in the hull and pressure cooking helps neutralize lectins left in white rice.
