There’s a reason why rice It is one of the most consumed cereals in the world. It’s super versatile, and can be tailored to complement a wide range of flavor profiles and dishes. Also, there are many varieties to choose from (more than 120,000if you want to get technical!). food and wine reports that rice comprises a staggering fifth of total calories consumed globally.
White rice, also known as enriched rice, is one of the most popular types. White rice is refined rice, meaning it has been milled to remove the outer husk, bran layers, and germ. Despite its prevalence, white rice tends to get a bad rap due to the way it is processed, especially when compared to its more nutritious brown cousin, Integral rice. You may have heard white rice described as a “bad carbohydrate” or a source of empty calories. However, is it worth skipping it entirely?
We spoke with lauren managerMS, RDN, LDN, CLEC, CPTauthor of The new mom’s pregnancy cookbook, The 7 Ingredient Cookbook for a Healthy PregnancyY Feeding Male Fertilitya get the scoop on what eating white rice really does to your body. Turns out there are some surprising side effects, both good and not so good.
looks like you chipotle order won’t keep you overloaded and feeling sluggish. If you add white rice, that is.
“White rice is a source of carbohydrates, which is the main source of fuel for your body,” says Manaker. “Also, many varieties of white rice, at least in the US, are fortified with B vitamins that can also help support energy levels.”
According to research published in the journal, nutrientseverybody B vitaminswith the exception of folate, participate in at least one step (if not more) of the energy production system within the cell. That said, getting a dose of each B vitamin is essential to gaining energy. And too little will limit your body’s energy production, which can potentially have a negative impact on your overall and metabolic health.
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According to manager, arsenic it is a trace element that, when consumed frequently and in large quantities, can cause unpleasant health results.
“Arsenic has been found in rice, so when you eat this grain, you may also be ingesting this element,” he says.
Although white rice is lower in arsenic than brown rice, it is still important to avoid consuming too much and to vary the grains. Some options that are lower in arsenic and worth trying include amaranth, quinoabulgur and farro.
You can also see if arsenic levels are lower or higher in the region where the rice was grown. For example, white basmati rice from California, India, and Pakistan may contain less arsenic than other types of rice. US sushi rice is another example.
It turns out that consuming white rice can offer great flexibility when it comes to bone health.
“We all know that calcium and vitamin D are important nutrients for bone health,” says Manaker. “But an unsung bone health hero nutrient, manganese, is found in white rice.”
“While more data is needed, some studies suggest a link between white rice consumption and risk of metabolic syndrome,” says Manaker.
According to the Mayo Clinic, “metabolic syndrome is a group of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes.” Conditions include high blood sugarexcess body fat around the waist, Increased blood pressure, and abnormal cholesterol or triglyceride levels.
A study published in asian heart Journal suggested that those who ate more white rice were associated with a 30% increased risk of metabolic syndrome. Although it is not serious, it is still important enough. So if you’re at risk for any of these conditions, consider swapping white rice for something else.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
