White rice: benefits and harms to the body, effectiveness in losing weight

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

White rice is a highly controversial food item. On the one hand, some nutritionists call it a source of numerous calories and recommend avoiding it. Others consider it a safe source of starch and say it's okay. What are the real benefits and harms of white rice?

The so-called Japanese paradox is known, which sounds like this: "They eat rice all the time and live long, so you should do the same and live to 100 years." In addition, the slenderness of the Japanese, who constantly use this product, is constantly mentioned.

Unlike modern wheat, which has been hybridized and modified and can be problematic for many people (like most other grains), rice is unique and potentially less harmful.

White rice and brown (brown): what's the difference?

What are the benefits and harms of white rice? Brown grains are often considered he althier than white grains. However, the last option can be he althy food. At thatAt the same time, all rice contains some level of anti-nutrients, such as phytates, which can make it difficult to absorb the minerals it contains. Brown rice is quite high in these substances.

White rice is considered safer in this regard if consumed in moderation. The reason is that when this cereal is processed, the bran is removed. This process, which turns rice white, removes nearly all of the phytic acid. This method makes the product more digestible and reduces the amount of coarse fibers that can sometimes be harmful to the intestines. This is the only difference between brown rice and white rice.

Brown rice actually has more nutrients, but they are not available to the body, and the bran is the most problematic part of this grain in terms of phytic acid content. White contains less of this unhe althy substance than most nuts, seeds, and certainly other grains.

Is there arsenic in rice?

In 2012, studies were published warning that rice may contain high levels of arsenic. At the same time, the level of this poison was significantly higher in brown rice. This is because arsenic is often found in bran. This is another difference between brown rice and white rice.

Some of the brown rice samples tested contained 50% more arsenic than allowed, and some were almost double the safe limit. Processed foods fromof this unrefined grain: rice syrup, pasta and cereal. The saddest thing is that such food is commonly consumed by he althy eaters or gluten-free dieters. In this case, a person consumes clearly more than one serving per day of such products. Obviously, brown rice is a food that should not be an everyday diet food or even consumed on a regular basis.

The lowest levels of arsenic were found in white rice (jasmine or basmati) that was imported from Eastern countries. Grain washing, traditionally performed in many crops, further reduces the level of harmful impurities. This should not be forgotten when analyzing the he alth benefits and harms of white rice.

It's gluten free

Rice is naturally gluten-free, so the most problematic part of many grains is already missing. This makes it a generally safe choice for those with celiac disease and those who avoid gluten for other reasons. This is an important feature when it comes to the benefits and harms of white rice.

At the same time, many people need good sources of he althy carbohydrates, and this grain may be a relatively safe option. The benefits and harms of white rice for weight loss are as follows.

Women especially often notice that following a low-carb diet for too long disrupts the hormonal balance in the body. Of all grains, it is generally the safest option for carb intake.

Ricecauses diabetes?

A 2012 study claimed that consumption of white rice was associated with a higher risk of type 2 diabetes, and this is often cited as a reason to eliminate it from the diet. However, Asians with high consumption of this product report a low incidence of diabetes.

This means that studies are simply showing an association between risk of diabetes and rice consumption, not the actual disease. If anything, the incidence of diabetes decreases as the consumption of this grain increases. Countries with the highest consumption of white rice, such as Thailand, the Philippines, Indonesia and Bangladesh, have very low rates of this disease.

What do experts say about rice?

This is a surprisingly controversial product according to various nutrition experts. The he alth benefits and harms of white rice are not so clear-cut. Some consider it to be completely safe, but some people should use it with caution. From this point of view, rice is a safe source of starches. However, others talk about its high glycemic index as well as its arsenic content.

It's safe to say that rice is in its own category. It differs significantly from other modern grains, since it has not been practically modified. The safety of its consumption seems to vary greatly depending on the body, eating habits and the rest of the diet.

What arebenefits and harms of polished white rice? For those who consume a lot of food high in other carbohydrates and low in minerals, rice (or any grain) is definitely not the best option. Those who follow a he althy diet devoid of inflammatory foods can safely consume this cereal.

Experts recommend consuming it during hard workouts or after a lot of activity and always in combination with foods high in nutrients. It should be pre-washed to remove any remaining arsenic. You can occasionally enjoy a post-workout portion of quality sushi or rice with meat and vegetables, but don't consider it a staple.

What is this product?

Rice is a starchy grain used as a staple food ingredient by more than half of the world's population. This is largely due to its versatility and ability to pair with any foods and seasonings. An essential ingredient in almost any kitchen, it has a soft texture that allows it to be used in a variety of dishes. The calorie content of white rice is about 120 calories per hundred grams, so dishes with it are quite dietary.

Besides, it is an inexpensive food item. All grains are initially brown as they grow with the bran attached. White rice is produced by grinding. During this process, the grain passes through a special machine on which itis rolled and the bran is gently brushed off, leaving the white kernel intact. This makes the grain processed and refined, and it is no longer whole. Grinding also reduces cooking time and extends the shelf life of the product. Whole grain brown rice retains more fiber, vitamins and minerals.

Calorie boiled white rice (one cup or 200 grams) is 240 calories. The product is considered a starchy source of carbohydrates. If you're counting carbs because you're diabetic or on a low-carb diet, you need to carefully measure your portion size.

He alth benefits

What is white rice good for? Depending on the type of grain you choose, it can be a good source of B vitamins, thiamine, niacin, riboflavin, fiber, and iron. The grain also contains a lot of manganese and magnesium. Enriched rice contains vitamins and minerals added after grinding.

Thiamin is a B vitamin that helps with carbohydrate metabolism. Magnesium is a structural component of bones that is involved in hundreds of enzymatic reactions involved in the synthesis of DNA and proteins and is essential for proper nerve conduction and muscle contraction. Manganese is a component of antioxidant enzymes that aid in carbohydrate and protein metabolism.

Brown rice contains more vitamins than regular white rice. In addition to thiamine and magnesium, it contains selenium, which affects thyroid function and is important forproduction of antioxidant enzymes. Brown rice has about seven times more fiber than white rice. One cup of cooked medium-grain white rice contains 0.5 grams of fiber, while the same serving of brown rice has 3.5 grams. White rice has 25 fewer calories than brown rice. In addition, it contains seven grams more carbohydrates.

Cereal varieties

Rice varieties are divided into categories based on seed size. It can be long grain, medium grain or round. Within these varieties, there are also different types of processing.

For example, parboiled rice is steamed to remove surface starch. This makes sanding easier. Parboiled grains retain more nutrients and cook a little faster than regular ground white grains. On the other hand, there is the instant cereal, which is more of a flake than a grain. This treatment removes some of the nutrients and flavor but makes the product usable.

Some of the more popular types of cereals include the following:

• Arborio, known as risotto grits. It is a reddish-white rice with a mild flavor. It is used in Italian dishes.
• Sticky rice is a reddish grain used in many Asian cuisines. It is also known as gooey or sweet. It can be ground into flour and used for dumplings and for making rice vinegar and sake.
• Brown or brown is a whole grain withhigh in fiber, which usually takes longer to cook than white.
• Basmati and jasmine are long grain varieties that have a unique fragrance.
• Wild is the seeds of an unrelated reed aquatic plant. It is commonly used as a side dish and contains more vitamins, minerals and fiber than white rice varieties.
• Wild Peking is a unique long grain rice with a nutty rich flavor.

Rice and metabolism

The product can be included in most diets even for people who restrict carbohydrates and calories. White rice can be safely consumed if you control your portion. If it is the only source of starch in your food, try to eat two-thirds to three-quarters of a cup of cooked food. What are the benefits and harms of white polished rice?

Eating too much rice can lead to excess consumption of calories and carbohydrates. The latter are converted to glucose in the body, and any excess is stored as fat. Refined, processed carbohydrates can cause blood sugar levels to rise, resulting in an increase in insulin levels in response. For people with diabetes or insulin resistance, this may not be desirable. Round grain rice has a higher glycemic index than long grain, medium grain, and brown. This means that it raises blood sugar levels faster. Instant white rice has the highest glycemic index at 90.

Selection and storage of rice

Try to get whole grain brown rice whenever possible as it contains more fiber, vitamins and minerals. The bran is still present in the product and the grains are not damaged. Which white rice is he althier? It is best to opt for steamed long-grain varieties. Avoid instant cereals whenever possible, as they lack some of the nutrients.

Store white rice in an airtight container in a cool, dry place. At a temperature of 15°C or below, cereals can be stored for ten years or more. Brown rice can be stored for about six months in a cool, dry place, but if you put it in the freezer, it will keep for about a year.

Once you cook the rice, store it in the refrigerator and use it within three to four days. You will know that the product has gone bad if it has become hard and dry or has an unpleasant smell. It must not be eaten.

He althy ways to cook rice

Most commercially available rice is free of contaminants and parasites. It does not need to be rinsed unless the packaging recommends rinsing or soaking the product. The standard ratio for white rice is two parts liquid to one part grain. However, this amount can vary and depends on the variety and type of grain. One cup of raw grits usually yields about three to four cooked cups.

Use rice as a side dish, serve with vegetables, or as an ingredient in stews and soups. It can also be used to make puddings, breads or as an accompaniment to salads.

Risk factors

Speaking about the benefits and harms of white rice, the following can be noted. Rice is a gluten-free grain and as such has gained popularity among those who avoid wheat products. However, it may increase the risk of metabolic syndrome. This is the general name for a group of factors that can increase the risk of heart disease, diabetes, and stroke.

These include:

• High blood pressure.
• High fasting sugar.
• High triglycerides.
• Waist fat.
• Low good HDL cholesterol.

Studies have shown that people who regularly eat large amounts of white rice have a higher risk of metabolic syndrome. However, as follows from the above, if any connection between the consumption of this cereal and diabetes can be recognized, such an association with heart disease is still unclear. Meanwhile, consumption of brown rice is associated with a lower risk of heart disease.

For example, adults who eat the most whole grains can reduce their risk of heart problems by 21%. Brown rice also contains lignans, plant compounds that help lower blood pressure and reduce blood fat.

The effect of this product on weight is ambiguous

What are the benefits and harms of white rice for weight loss? It is classified as a processed grain because it is devoid of bran andseedlings. Many studies have linked a diet high in refined grains to obesity and weight gain, but this is not entirely true of rice. Some observations do not support this connection.

Furthermore, diets based on white rice consumption have been shown to promote weight loss, especially in countries where this is a daily food. In short, this product appears to be neither harmful nor beneficial for weight loss. Therefore, white rice for weight loss can be used, but will not bring great results.

However, eating foods high in whole grains, including brown rice, is more consistently shown to lose weight and maintain a he althy weight. Thus, the unprocessed food is a favorable choice for shedding excess pounds, as it is more nutritious, contains more fiber and provides a good dose of antioxidants to fight disease.

To whom can it be recommended?

Doctors may prescribe a low-fiber diet if you have digestive problems. Such a diet can reduce the load on the digestive tract, which allows it to not work at full capacity.

These diets are temporary and can relieve uncomfortable symptoms that result from Crohn's disease, ulcerative colitis, inflammatory bowel disease, and other digestive disorders.

Adults with frequent heartburn, nausea and vomiting, orthose recovering from medical procedures that involve the digestive system should also eat a low-fiber diet. In these cases, it is often recommended to use white rice, as it has very little fiber and is soft and easy to digest.

When should I eat it?

White rice is often criticized unfairly. It can serve as an alternative to brown in some situations. For example, pregnant women may benefit from the extra folate found in the fortified white product.

Also, people on a low fiber diet or experiencing nausea or heartburn may find that white rice is easier to digest and does not cause uncomfortable symptoms.

However, brown grain is still the best option for most. The product contains a wider range of vitamins, minerals, essential amino acids and plant-derived compounds.

It also has a lower glycemic index. This means that its carbohydrates are more slowly converted into blood sugar, making it ideal for people with diabetes or pre-diabetes.

How to cook white rice? To ensure that the finished cereal does not turn out sticky, overcooked or too hard, certain rules should be followed.

Calculate two glasses of water for every glass of rice. Pour it into a large saucepan with a tight-fitting lid. Bring to a boil. Add a teaspoon of s alt, stir. Let the water boil and put rice in it. Stir with quick movements. Use a wooden spoon to break up any lumps. Don't overdo it, this can cause the rice to become sticky. Cover tightly. Reduce the fire to the minimum value. Let the grits cook for about 18 minutes, then remove from the stove and leave in the pan, covered, for another five minutes.

Immediately before serving, gently stir the grits with a fork to separate the grains from each other. Do not open the pot or stir the rice during cooking.

Closing word

Most types of white rice are fortified with vitamins such as folic acid to improve nutritional value. In addition, the low fiber content can help with digestive issues.

However, brown rice is ultimately he althier and more nutritious. Studies have shown that it is better suited for diabetes, heart disease and weight maintenance. However, it is worth remembering the content of arsenic in it, so you should not consume this cereal every day.