White rice remains a food staple for much of the world’s population. People in many countries eat rice for several meals each day. Though white rice is produced through a refining process that removes much of the inherent nutritional factors, it still provides us with many nutrients and health benefits through diet.
Health benefits of white rice
- Carbohydrates are the quickest source of providing energy and white rice is rich in carbohydrates. Skip this important component of your diet and you will feel sluggish.
- White rice contains important amino acids and when rice is served with a meat dish, the diet is fairly complete in terms of required muscle building amino acids. White rice is a good choice for vegans and vegetarians seeking to develop their physique.
- 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.
Precautions of eating white rice
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.
- White rice lasts longer and can be stored much longer than brown rice. All types of rice are low in terms of allergy risk. White rice is a good choice for those trying to avoid wheat products.
- Parboiled versions of white rice take a bit longer to cook, but retain many more nutrients. White rice is low in fiber and high in carbohydrates. In fact, a single cup of cooked rice has 17% of the recommended daily allowance of carbohydrates. White rice doesn’t have many vitamins and minerals and is quickly digested. That been said, a diet without balance and excess white rice will lead to hunger and eating more frequently.