White Rice Benefits And Side Effects – All You Should Know
White rice is one of the most consumed food across Asia and other parts of the world. It is known to be the third-highest worldwide population of an agricultural commodity after maize and sugarcane. Moreover, regarding calorie intake and human nutrition, rice is considered the most important grain as it provides more than one-fifth of the calories humans consume worldwide.
Rice, a monocot, is grown as an annual plant, but it can survive as a perennial plant in tropical regions. Rice can produce ration crops for as long as thirty years, and countries with low-cost labor and very high rainfall are the best regions to cultivate rice. This tells you cultivating rice requires a lot of water and labor.
There are various rice types cultivated in different countries worldwide, but the common types are white rice, Jasmine rice, black rice, parboiled rice, and red cargo rice. These rice types have their benefits, and white rice is considered a controversial food in the nutritional community.
Nutritionists label white rice as an empty-calorie source and advise people to stay away from it. Other nutritionists feel white rice is safe when consumed moderately. There is a Japanese belief that consuming white rice makes them live longer than expected, but there are no scientific results to back up that statement.
White rice is known to be more common than brown rice because of its ease of transportation and longer shelf life. In another guide, we have discussed brown rice benefits and side effects to check that out here, but this guide will talk to you about white rice benefits and side effects.
The fact about white rice is it has less nutritional value compared to brown rice, but certain benefits come with consuming white rice. Athletes, in particular, prefer eating white rice to brown rice because of its ability to replenish glycogen and energy quickly.
Eating white rice is considered unhealthy compared to eating brown rice, but weightlifters and athletes think otherwise; they believe the white rice is an important component of their nutritional plan, and the reason behind this is white rice is effective in restoring energy that was lost either during training or sports event.
This is why it is considered one of the best athlete sports nutrition because it is good at fueling physical training. Furthermore, white rice is a safe starch anyone can consume before an exercise because it goes easy on the stomach and meets sports nutritional recommendations.
Despite having all of these benefits for weightlifters and athletes, consuming white rice might not be a good option for sedentary people. There are several reasons why medical and healthcare practitioners recommend brown rice for everybody, and the side effects of eating white rice are what we want to show you next.
White Rice Benefits And Side Effects
Several nutritionists think that eating white rice isn’t healthy, and they recommend everyone eat brown rice. Bearing this in mind, four benefits come with not eating white rice. They are;
Benefits Of Not Eating White Rice
1. Reduces The Possibility Of Suffering Allergies
There are very allergic people to eating white rice, and cutting down on the white rice they eat will make them no longer vulnerable to these allergies. Some of the allergic symptoms you get when you eat white rice includes shortness of breath, sneezing, and itching, and you will not see any of these signs when you stop eating white rice.
2. It Cuts Down On Being Obese
Gaining too much weight is one of the side effects of consuming white rice, which is because of the high calorie or carbohydrate contents of white rice. Even though eating white rice is a good energy source, not engaging in any exercise activity puts you at the risk of getting overweight and obese. This is why brown rice is recommended when you want to go on weight management or weight loss.
3. White Rice Reduces Constipation
Unlike brown rice that contains high fiber content, white rice contains shallow fiber content, which can cause digestive problems for anyone that eats white rice constantly. This tells you are eating excess white rice will not help your body’s digestive system, but brown rice has high fiber content that goes easy on the stomach and enhances the digestive system to avoid constipation.
4. It Maintains A Healthy Blood Sugar Level
Constantly eating white rice is likely to cause a spike in your sugar and insulin levels, and this explains why people who eat white rice a lot are at risk of suffering diabetes. On the other hand, it is okay for you to eat brown rice as it helps in keeping your blood sugar level in check.
White rice will spike your sugar levels because of its high glycemic index, and this is why it is safe for you to consume meager amounts of white rice if you have type-2 diabetes.
People are advised to consume more brown rice than white rice because white rice has low nutritional contents compared to brown rice. Brown rice is packed with many fiber, vitamins, and minerals, and researchers have proved that not having any of these ingredients in a healthy amount puts you at risk of suffering from type 2 diabetes.
However, people who consume lots of white rice without exercising are not the only ones at risk of diabetes. People who eat starchy foods like white potatoes, white pasta, and white bread without exercising are also at risk of diabetes.
This is why it is recommended that people eat white rice once or twice a week to stay and live healthily. In addition, diabetes isn’t the only sickness a person will suffer from after eating high amounts of white rice. A recent study has shown that white rice contains the chemical arsenic that tends to cause cancer in very high doses.
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