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Although white rice is a dietary staple for millions, it’s actually a refined food with much of its natural thiamine removed during processing. Unlike brown rice, it lacks the nutrient-rich outer layers.
In the past, communities relying heavily on white rice without additional supplementation experienced widespread thiamine deficiency, leading to mental decline and poor decision-making.
Even when rice is rinsed (a common practice to reduce arsenic), it can lose what little thiamine remains. Boiling foods and discarding the cooking water has a similar effect.
Habits That Quietly Deplete Thiamine Levels
A deficiency in thiamine doesn’t happen overnight. It develops gradually and is often misdiagnosed or overlooked. Symptoms like constant fatigue, brain fog, and mood swings are common but nonspecific. Certain everyday habits worsen the situation:
- Alcohol: Slashes thiamine absorption by half.
- High-heat cooking: Breaks down thiamine, especially when alkaline substances like baking soda are used.
- Caffeine: Found in coffee and tea, it acts as a diuretic and contains compounds that interfere with thiamine.
- Raw seafood: Contains enzymes that destroy thiamine in the digestive tract.
- Preservatives: Sulfites, used in processed foods and wine, degrade thiamine.
Medications That Interfere with Thiamine
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