I refer you to my earlier posts on healthy rice, and a simple methodology to flush out most of the arsenic. Today 2/7/2026, I researched it online, and here is what I found:
Healthiest Brown Rice Choices
Black Rice stands out as the healthiest brown rice choice due to its exceptionally high antioxidant content, particularly anthocyanins, which are linked to reduced inflammation, improved heart health, and a lower risk of chronic diseases like cancer and diabetes. Its deep color indicates a powerful concentration of these beneficial compounds.
Wild Rice, though not a true rice but a grass, is another top contender. It offers more protein and fewer calories than brown rice, along with significant fiber, magnesium, and minerals that support blood sugar regulation and heart health. It’s particularly beneficial for weight management and insulin sensitivity.
Brown Rice remains a highly nutritious staple, retaining the bran and germ layers lost in white rice. It is rich in fiber, B vitamins, magnesium, and antioxidants, promoting stable blood sugar, digestive health, and a reduced risk of type 2 diabetes. For optimal benefits, choose varieties like California Japonica or Basmati Brown Rice for their superior taste and quality, and prioritize brands that use small-batch milling (like Chico Rice) to ensure freshness and nutrient retention.
Red Rice is also a strong choice, offering antioxidants like proanthocyanidins that help reduce inflammation and support heart health, along with beneficial minerals such as manganese and magnesium.
While all whole-grain rice types are healthier than white rice, black and wild rice offer the most pronounced health advantages.
So now you know. For the rest of it, by region, Basmati from India and Pakistan is generally a good choice, California rice is healthier than from the old South and Southeast, where cotton growing left arsenic in the soil. Lundberg rice generally is highly rated for low arsenic content and
Another good source you should always check for choices like this is Dr. Michael Greger’s Nutritionfacts.org, and here is his article on rice. Note especially the section on Lundberg rice:
If you visit its website or go to 1:37 in my video, you can see it apparently followed through on its testing promise for its brown rice. Lundberg Farms use parts per million (ppm) instead of parts per billion (ppb) to make it look better than it is, but compared with the average U.S. brown rice level of 154 ppb, Lundberg does do better. In fact, at 80 ppb, its aromatic brown rice, presumably its brown basmati and brown jasmine, averages less than national white rice levels, as do, apparently, Lundberg’s red and black rices, at 90 ppb. In fact, none of its samples even reached the average U.S. brown rice level.
Evidently, Lundberg has discontinued its reporting on arsenic content, but they assure me that does not mean the quality is any different.
If you check out some of the packaged rice, you will find only horror stories. And the brands that do not disclose the origin should be automatically distrusted. On the whole, the way to live with a rice-based diet is to use a good automatic rice cooker. My latest favorite is the Zojirushi Flat Top Nw QAC10 for a 5.5 cup rice cooker. I have owned Zojirushi rice cookers since many years, and this is the best one so far. Some of my old ones are still in service with other people… treat yourself to a model that will cook GABA Brown Rice. The flavor and nutritional value is unsurpassed.