What nutritionists say about white rice

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White rice consumption is associated with weight gain. It is the reason many eat brown rice, believing it helps in weight loss. However, it is best to know what nutrition says about white rice.

Nutrition says people eating white rice is more than brown rice, while white rice is not claimed to be unhealthy. White rice is preferred for its easy transportation and longer shelf life. However, white rice is less nutritious. There are benefits such as:

  • Rice improves the colon as it is resistant to starch leading to the formation of fatty acid, and it helps the colon stay healthy. Besides, the fatty acids decrease the colorectal cancer risk.
  • Rice is a gluten-free natural grain, and it helps people with non-celiac and celiac sensitivity. It is made of bread, noodles, flour, and syrup. It is useful as a non-dairy substitute replacing cow’s milk.
  • Including brown rice helps in lowering heart disease risk. Choosing brown over white is better for your heart.
  • Rice provides quick energy required for the athletes in the carbohydrates form from white rice.

Adverse Effects
Nutrition says rice triggers inflammation of the intestines, small and large in small children and babies. It is gastrointestinal distress that causes diarrhea and vomiting.

Rice Nutrition Facts

  • 1 cup (186g) of cooked white rice has the following:
  • Protein 4.4g
  • Calories 242
  • Sugars and sodium- 0g and 0mg
  • Fat 0.4g
  • Fiber 0.6g
  • Carbohydrates 53.4g

Cooked white rice one cup has more than 2000 calories, protein 4 grams, carbohydrate 44 grams, and fiber fewer than 1 gram. White rice has low mineral and vitamin content. The number of nutrients is less in white rich.

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White rice and diabetes
Consuming white rice in more quantities increases diabetes. Research studies say consuming more white rice leads to blood sugar spikes post-meal and raises insulin levels. Slowly it exhausts the pancreatic cells secreting insulin and causes diabetes.

White rice and resistant starch
White rice increases resistant starch, the substance formation on the rice. It is a carbohydrate type that burns the fat-burning furnace in the body. Absorbing or digesting resistant starch, on reaching the large intestine, ferments, and triggers to burn body fat.
The consumption of any rice that is cooled results in lower post-meal blood sugar than freshly cooked rice. Thus, allow white rice to cool at room temperature and eat or chill for later use in the refrigerator.