The name of white rice is also included in the foods eaten daily in India. It is eaten in many forms by boiling, khichdi, biryani, casserole and kheer. Consuming it in limited amounts can be beneficial for some degree of health, but its overdose can cause many physical problems. In this article of Stylecrase, know the benefits of white rice and what are the disadvantages of white rice. Also, the benefits of brown rice as an alternative to white rice have also been mentioned in this article. After reading this article completely you will be clear whether white rice should be eaten or not. Therefore, definitely read this article till the end.
In the article, first of all we are telling you what is white rice.
What is White Rice?
It is a common food item and almost everyone knows about it. It is cultivated on a large scale in many states of India. From the fields, it reaches the rice mill, where husk, bran and unnecessary substances are removed from it through the milling process. Many types of white rice are available in the market depending on the size and quality. According to many research done on it, it can be beneficial and harmful for health in many cases. Information about its benefits and disadvantages is given below.
After knowing about white rice, know the connection between health and white rice in this important part of the article.
Is eating white rice beneficial for health?
White rice can be beneficial to some extent. Its benefits can be known through the nutrients present in it. Some amount of fiber is found in it and fiber can be helpful in reducing the effects of diarrhea and nausea ( 1 ). Apart from this, it also contains nutrients like protein, iron, potassium and vitamin-A, which are essential for health ( 2 ).
The disadvantages of white rice have been reported in most scientific studies against the advantages. Also, brown rice has been considered more beneficial than white rice. According to research, brown rice has more protein than white rice. White rice is a high glycemic index food item that can cause diabetes. On the other hand, brown rice is classified as a low glycemic index food ( 3 ). You will get further information related to the disadvantages of white rice and the benefits of brown rice.
Now we will talk about the nutrients found in white rice.
Nutritious elements of white rice
You have already known the qualities of white rice. Here we are going through the table about the nutrients found in it ( 2) .
|NUTRIENTS||QUANTITY PER 100 GRAMS|
|Vitamin-A, IU||169 IU|
After knowing the nutrients of white rice, we know further what the harm can be from its consumption.
What are the disadvantages of eating white rice?
1. Risk of diabetes
Research conducted by the Laboratory of Molecular Biomedicine (Malaysia) found that excessive consumption of white rice may lead to diabetes. Actually, white rice is a food with a high glycemic index and such foods work to increase sugar in the blood. This increases the risk of diabetes. For information, tell us that glycemic index (GI) is a measure of how quickly carbohydrate-rich foods make blood glucose ( 4 ), ( 5 ). Therefore, consumption of white rice is harmful for diabetic patients, they should avoid it.
2. Metabolic syndrome problem
Metabolic syndrome is a group of risk factors that can increase the risk of stroke and diabetes along with heart disease. These risk factors include high blood pressure, high blood sugar, Metapa, deficiency of good cholesterol and high triglyceride ( 6 ). Here the consumption of white rice can act to increase the problem of metabolic syndrome. Indeed, a research found that high intake of white rice can increase triglyceride (a type of fat found in blood) levels and blood pressure, which can cause metabolic syndrome problems ( 7 ).
3. Increases weight
The disadvantages of eating white rice can also come in the form of obesity. White rice has high carbohydrate content ( 2 ). According to a research published on the website of NCBI (National Center for Biotechnology Information) , excessive intake of carbohydrate-rich foods can work to promote obesity ( 8 ). At the same time, another research rejects the relationship between white rice intake and obesity ( 9 ). Given these contradictory results, it would be a little difficult to say how white rice is responsible for weight gain. More scientific research is still needed on this subject.
Instead of white rice in your diet, you can substitute it, which we are telling you below.
What is the alternative to white rice?
It is said that a diet without white rice seems incomplete, but in most cases eating white rice can have its disadvantages, as we mentioned above in the article. So, if you have to add rice to your food, then there is no need to think much. You can use brown rice instead. By including brown rice in your diet, you can not only make your rice perfect, but the qualities of brown rice can be beneficial in many ways for health. Know below about the physical benefits of brown rice –
1. Cholesterol remains controlled
According to a research conducted on mice published on the NCBI website, brown rice intake may be beneficial as a way to control cholesterol . Actually, it is found to have low cholesterol properties, which may help in controlling the increased cholesterol level. In addition, research has found that brown rice, soaked for a few hours or overnight, contains bioactive components such as phytosterol glycosides and oranzanol. They are also known to reduce cholesterol. Also, the gamma amino butyric acid found in it can promote hypocholesterolemia ( 10). It can be said on this basis that brown rice may play a supporting role in cholesterol control. Also, keep in mind that its high intake can also reduce the amount of cholesterol needed, so consume it in limited quantities.
2. Benefits of eating brown rice to reduce diabetes
As we mentioned above, foods with high glycemic index can cause diabetes by rapidly increasing glucose levels in the blood . Brown rice can be somewhat beneficial in this case, as it is a food containing a low glycemic index. Low glycemic index-rich foods gradually increase glucose in the body ( 11 ) ( 5 ).
3. For Stronger Bones
Brown rice can also be beneficial for bones to some extent. Actually, a research related to this topic is available on NCBI website. Research has shown that 250 milligrams of magnesium supplement taken daily can improve bone density in patients with osteoporosis (osteoporosis). Some foods have also been named in research for the supply of magnesium, including one named brown rice ( 12 ). On this basis, it can be said that brown rice may play some role to strengthen bones. At the same time, if someone is struggling with a serious bone related problem, then it is better to contact the concerned doctor.
4. Cancer prevention
Consumption of brown rice may help to some extent in preventing cancer cells. The Department of Pathology (Japan) published on the NCBI website has done a research related to this topic on mice. Research has found that fermented brown rice can prevent stomach tumors from growing. Research also mentions that it can be taken as a diet to prevent colon cancer in humans. However, in this research, brown rice has been used to ferment specific types of Aspergillus oryzae ( 13 ). Further research is needed on just how effective this will be in this case. Also keep in mind that cancer is a serious disease. If someone is suffering from cancer, then medical treatment is very important.
Friends, you have learned through the article that eating small amounts of white rice can be beneficial to the body to some extent. At the same time, high intake can be harmful. Also, you have come to know about the health benefits of brown rice, a beneficial alternative to white rice. One thing is very clear here that brown rice is more beneficial than white rice. In this case, you can include brown rice in your lifestyle. For more information related to this topic, you must contact a dietitian. Apart from this, for any question or suggestion related to this topic, you can send us with the help of the comment box below.