It’s ironic, isn’t it? We fortify foods like white rice with Thiamine, but if we just left brown rice alone, it would already have that Thiamine. White rice, which many people think of as a natural, ancient food, is actually a highly processed product. It’s made by removing the bran, which contains the Thiamine, to extend its shelf life and make it taste softer and easier to cook. This process makes it an ultra-processed food, even if it’s been around for a long time.
Think about it: in ancient times, only wealthy people ate white rice. Most people ate whole grains. And when you don’t have enough Thiamine, your brain doesn’t work as well, which can lead to bad decisions. History is full of examples where people suffered greatly from Thiamine deficiency due to eating processed white rice.
White rice also has a lot more arsenic than other grains. If you’re going to eat it, you should rinse it several times and dump out the water after it boils. This can reduce the arsenic by a good amount, but it also washes away some of the water-soluble Thiamine. So, even with fortification, it’s still a nutrient-deficient food.
The Silent Drain: How We Deplete Thiamine
Thiamine deficiency doesn’t usually happen overnight. It’s like credit card debt: it builds up over time from consistently running low. Many of us experience fatigue, forgetfulness, low energy, and bad moods, and we might reach for sugary foods or caffeine to feel better. But often, the real culprit is a lack of Thiamine.
Our modern lifestyles and diets are constantly draining our Thiamine stores. Here are some common ways:
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