Do You Eat White Rice? Here’s What Research Says
Over 3.5 billion people
in the world consume rice . If you are one of them, is there anything to worry
about?
The milling process cleans the rice and removes the husks off
the grains, giving us brown rice. This rice is then further polished to enhance
appearance and make it more edible by removing the bran and germ as well . This
polishing removes the essential nutrients vital for health.
Without
the bran and the germ, the grain loses 25% of its protein and 17 other key
nutrients . The processors sure add the lost nutrients back to the refined
grains. But, you will be consuming processed and refined rice.
Studies
show that individuals who consume white rice at least five times a week are 20%
more likely to develop type 2 diabetes . One major reason people prefer white
rice is that it tastes good. White rice is also quicker to cook compared to
other rice varieties (including brown rice).
But,
are these reasons justified? How bad is white rice really?
Why
White Rice Is Possibly Bad
1. May Elevate Diabetes Risk
The biggest drawback of white rice could be the steep increase
in the postprandial1 blood
glucose levels it causes . White rice also has a higher glycemic index (over
65), which can further increase diabetes risk.
Studies
also show a 23% increased risk of diabetes with an additional serving of white
rice every day. This is because the processing of white rice removes most of
the fibers and nutrients from the grain that possess anti-diabetic properties
The studies conclude that
replacing white rice with whole grain carbohydrates (including brown rice) can
be one of the strategies to cut diabetes risk.
This
is the case not just with white rice. Consuming more of refined foods,
including white bread and other sugary foods, can increase diabetes risk
2. May Cause Metabolic Syndrome2
A
Korean study shows that individuals consuming white rice for longer periods
could be at a higher risk of metabolic syndrome . This was particularly true in
the case of post-menopausal women, where women who ate white rice were at a
higher risk of metabolic syndrome than women consuming rice with multi-grains.
Women who consumed white rice also showed signs of central obesity and
dyslipidemia3.
In
another Korean study, high consumption of white rice put adolescent girls at an
increased risk of metabolic syndrome .
3. May Cause
Weight Gain
Dietary
patterns predominantly including white rice were shown to increase obesity
rates . But, some studies could establish no significant link between white
rice intake and obesity – and warranted further research .
However,
white rice is a refined grain. Studies state that substituting refined grains
with whole grains can promote healthy weight maintenance .
These
are the reasons you need to reduce your intake of white rice – if you are
consuming too much of it already. But then, could white rice be good too? If
yes, how?
How Can
White Rice Be Good For You?
White
rice can be easy on your stomach. This is probably the only way it can be good
for anyone, especially in certain cases. White rice is an important component
of the BRAT diet, which consists of bananas, rice, applesauce, and toast. This
diet is recommended following a stomach illness or diarrhea .
White
rice plays an important role in treating diarrhea symptoms. It is low in fiber
and helps in making the stool firmer . The low fiber content in white rice also
means your stomach doesn’t have to do a lot of work to digest it if one has an
upset stomach.
White
rice is easier to digest. It can ease the uncomfortable symptoms of digestive
issues like Crohn’s disease, inflammatory bowel disease, and ulcerative
colitis. Being low in fiber, it reduces the load on the digestive tract and
allows it to rest and recover.
But,
otherwise, brown rice is a great substitute for white rice. It is richer in
fiber and other essential nutrients. The following table will give you an idea
– it contains the RDA of nutrients each rice type offers for every 100 grams
(3.5 ounces).
**rice, white, long-grain, USDA Database
Brown rice has been found to fight inflammation as well. It was also found to lower blood pressure levels, as opposed to excess intake of white rice (16).
Long-term intake of brown rice was also associated with improved metabolic parameters and endothelial4 function (17).
An important point to be noted about brown rice is its arsenic content. Arsenic is a heavy metal naturally present in the environment, but it has been increasing due to rising pollution levels. Arsenic accumulates in the bran of the rice grain, which is what brown rice has (and white rice doesn’t). Excess intake of arsenic may cause cancer.
By excess, we mean several servings of brown rice every single day. If you make brown rice a moderate part of a varied diet, there is nothing to worry about! Remember – balance is key.
What’s
The Takeaway?
White
rice is not bad in limited quantities. You may consume it once in a week or
two. Consuming white rice regularly causes issues. If you suffer from any
digestive issue, you may stick to white rice temporarily.
That
said, brown rice has the nutritional power. You may want to consume it more
frequently. Be mindful of the portions, though. The more varied your diet, the
better.
Anything
else about white rice you know that we could have missed? Why don’t you let us
know by leaving a comment in the box below? We would love to hear from you!
Glossary
1. Postprandial – The period after a meal
2. Metabolic Syndrome – Also called Syndrome X, metabolic syndrome is
a cluster of risk factors including high levels of blood pressure and blood
sugar, unhealthy cholesterol levels, and abdominal fat
3. Dyslipidemia – Abnormally high blood cholesterol levels
4. Endothelial – Relating to the thin layer of cells lining the blood
vessels, heart, and other body cavities
Via
Via
Comments