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“Is White Rice Healthy? Pros and Cons You Need to Know”

REPUBLIKA.CO.ID, JAKARTA — White rice has until now become a staple food that is loved by the people of Indonesia. White rice goes well with various side dishes and vegetables. However, did white rice Healthy?

On the one hand, white rice is low in fat and low in calories, and can be used in a variety of healthy dishes. On the other hand, white rice undergoes a lot of processing, during which the bran, germ and husks are removed along with most of the fiber and nutrients.

In one cup of cooked white rice contains macronutrients in the form of 242 calories, 4.4 grams of protein, 0.4 grams of fat, 53.2 grams of carbohydrates and 0.6 g of fiber. White rice also contains micronutrients containing 5.6 milligrams of calcium, 3.7 micrograms of folate, 53.9 milligrams of potassium, 68.8 milligrams of phosphorus, 24.2 milligrams of magnesium and 0.4 milligrams of iron.

Meanwhile, in Red rice Ripe contains macronutrients in the form of 218 calories, 4.5 grams of protein, 1.62 grams of fat, 45.8 grams of carbohydrates and 3.51 grams of fiber. In addition, it contains macronutrients 19.5 milligrams of calcium, 7.8 micrograms of folate, 154 milligrams of potassium, 150 milligrams of phosphorus, 85.8 milligrams of magnesium and 1.2 milligrams of iron.

Reported by page Eat This, Not That! on Saturday (27/5/2023), here are four benefits of white rice:

1. Source of energy

According to nutritionist at Balance One Supplements, Trista Best, white rice is a high-carbohydrate food that provides a quick and easy-to-digest source of energy, and can be especially beneficial for individuals who are physically active or need an energy boost. White rice can give you an energy boost, but it may not last as long as eating brown rice or other whole grains.

2. White rice is a gluten-free grain choice

One of the health benefits of white rice is that it is completely gluten-free, making it suitable for individuals with gluten sensitivities or illnesses celiac. “It can become a valuable staple for those who follow diet gluten-free and looking for alternative grain options,” says Best.

3. Even though it has been mashed, it still contains some nutrients

White rice is a refined grain, meaning that many of the nutrients are extracted from the grain. However, this type of rice still contains several macro and micronutrients that are beneficial for overall health.

“Despite its refined nature, white rice contains important nutrients such as folate, thiamin and iron, which contribute to overall nutrient intake,” says nutritionist Mary Sabat.

4. Low fat and cholesterol

Sabbath says white rice is naturally low in fat and cholesterol, which makes it a great choice for individuals looking to manage their weight or maintain a healthy heart. If you want to eat white rice because of its low fat and cholesterol content, just make sure you balance it with other grains throughout the day.

Here are three disadvantages of white rice:

1. It has less nutrition than other grains

Compared to other whole grains, white rice is more processed and stripped of the bran and germ, so it has a lower nutritional content. Shabbat explains that the refining process removes most of the essential vitamins, minerals, and antioxidants present in the outer layer of rice.

“Compared to brown rice, which retains these nutrients, white rice offers fewer health-promoting compounds,” says Sabbath.

Brown rice not only contains more fiber than white rice (3.5 grams Brown rice compared to 0.6 gram of white rice), but brown rice also has higher levels of other micronutrients, including iron, folate and magnesium.

2. White rice has a high glycemic index

According to nutritionists Best and Shabbat, one of the potential downsides of eating white rice is that it has a high glycemic index (GI). This means that white rice has a greater chance of increasing blood sugar faster than foods with a lower glycemic index. The body does not take long to process white rice.

“This can be a problem for people with diabetes or those looking to manage their blood sugar levels,” says Best.

Shabbat suggests consuming white rice in moderation and adding fiber-rich foods to help reduce the effect on blood sugar. The National Health Service (NHS) states that foods with a high GI are not necessarily unhealthy, and not all foods with a low GI are healthy.

3. Less fiber

Arguably one of the most impactful differences between white rice and other types of rice is the lack of fiber. The refining process of white rice removes the fiber content important for digestive health and maintaining a feeling of fullness.

“Without fiber, white rice can be less filling, leading to the potential for overeating or poor portion size control,” says Best. Insufficient fiber intake can cause digestive problems, such as constipation. Insufficient fiber intake can also increase the risk of certain diseases, such as colon cancer.

Lacking fiber and nutrients, and having a high glycemic index, makes white rice a less beneficial choice than other types of raw rice or grains. However, if you need good carbs for a meal (especially gluten-free ones), white rice may be a good choice, as long as it’s consumed in moderation. When you eat it, be sure to include a variety of other nutrient-dense foods along with white rice.

2023-05-27 04:54:47
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