Do you know is white rice good for health? White rice remains a food essential for much of the world’s population. Many cultures eat rice for several meals each day. Though we produce white rice through a refining process that removes much of the vital nutritional factors, it still provides us with many nutrients and health benefits through diet.
Is white Rice Good for Health or Not?
White Rice vs. Brown Rice
Brown rice is often a healthier rice than white rice, but white rice may actually be the healthier choice. Like anything from the grains family, rice contains a certain level of anti-nutrients like phytates which can make it hard for us to absorb the minerals it contains.
White rice was considered safe in moderation. The reason is that when rice is milled, the bran is removed. This is the process that makes the rice “white” instead of brown, but since it removes the bran, it removes almost all of the phytic acid. This makes the rice more digestible and cuts down on the grain based fiber (which can be harmful to the gut).
Brown rice technically has more nutrients, but they aren’t available to the body and the bran is the most problematic part of the rice as far as phytic acid content. In fact, white rice is lower in phytic acid than most nuts, seeds and definitely most other grains.
Health Benefits of White Rice
White rice is a good calorie source; 1 cup of cooked white rice contains around 165 calories, while unenriched parboiled white rice contains 205 calories in 1 cup and brown rice contains 216 calories in 1 cup. Most of the calories in rice come from carbohydrate; brown rice and most non-instant white rice have around 44 g of carbohydrate per serving while instant white rice has 35 g. Brown rice offers more fiber than white rice, at 3 grams per serving versus 0.6 grams in white rice. Rice also contains protein 5 g per serving for brown rice, 3.3 g for instant white rice and 4 g for non-instant white rice.
All forms of activity require energy. Carbohydrates are the quickest source and white rice is rich in carbohydrates. if Skip this important component of your diet, you will feel sluggish and lack energy.
Promote muscle growth.
White rice contains important amino acids you should serve it with a meat dish. The diet is fairly complete in terms of necessary muscle building amino acids. White rice is a good choice for vegans and vegetarians seeking to develop their physique.
Treat and prevent gastrointestinal distress.
Due to the low fiber content, white rice is beneficial for those suffering from diarrhea, colitis, and morning sickness. Be cautious if your physician has prescribed specific medications for a chronic gastrointestinal problem.
White rice has mild diuretic properties and serves as a digestive aid and natural anti-inflammatory. The protein content is important for muscle development and preserving lean body mass. The manganese content helps boost the immune system. The thiamine content is important for cognitive processes. The low sodium content makes white rice a good choice for those with high blood pressure and kidney problems.
White rice and diet
Despite the recent negative press about carbohydrates, white rice remains a staple food for over half of the world’s people. White rice is actually full of nutrients and has health advantages over other carbohydrates.
White rice is considered a high glycemic index food or fast carb. This means it is rapidly broken down into sugar in the body. This can contribute to insulin resistance, glucose spikes after eating white rice and was shown that eating white rice five times a week increased the risk for type 2 diabetes. Brown rice is lower on the glycemic index and actually decreases the risk of diabetes for those who ate two servings per week.