There is a reason why rice They are among the most common grains eaten around the world. It is a nice Versatile and versatileThey can be adapted to complement a wide range of flavors and dishes. Additionally, there are many varieties to choose from (more than 120,000if you want to get technical!). Food and wine Reports indicate that rice contains a fifth of the total calories consumed globally.
White rice, also known as enriched rice, is one of the most common types. White rice is refined rice, which means that it has been milled to remove the outer husk, bran layers, and germ. Despite its prevalence, white rice tends to get a bad reputation because of the way it’s processed, especially compared to its nutritious whole-grain cousin, brown rice. You may have heard white rice described as a “bad carb” or a source of empty calories. However, is it worth skipping it altogether?
we talked with Lauren MunkerMS, RDN, LDN, CLEC, CPTauthor First Time Cookbook for Pregnant MomsAnd the The Seven Ingredient Cookbook for a Healthy PregnancyAnd the fueling male fertilityto me Get the scoop on what eating white rice really does for your body. It turns out that there are some surprising side effects – both good and not so good.
It looks like your Chipotle Demand will not keep you cramped 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. “Plus, many types of white rice, at least in the United States, are fortified with B vitamins that may help support energy levels as well.”
According to research published in the journal, NutrientsAll the B vitaminsExcept for Folic acid, they are involved in at least one step (if not more) of the energy production system within the cell. With that being said, it is essential to get a dose of every B vitamin to gain energy. Too little will limit your body’s production of energy, which can have a negative effect on your metabolism and overall health.
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According to Maniker, arsenic It is a trace element that, when consumed frequently and in large quantities, can lead to some unpleasant health consequences.
“Arsenic is found in rice, so when you consume this grain, you can eat that element as well,” she says.
Although white rice Less arsenic than brown riceIt is still important to avoid overconsumption and diversify the grains. Some options that contain less arsenic that are worth trying are amaranth, quinoaAnd bulgur and farro.
You can also see if arsenic levels are lower or higher in the area where the rice is grown. For example, white basmati rice from California, India, and Pakistan may contain less arsenic than other types of rice. Sushi rice from the United States is another example.
It turns out that consuming white rice can offer great flexibility when it comes to this bone health.
“We all know that calcium and vitamin D are important nutrients for bone health,” Manaker says. “But one unknown key nutrient for bone health, manganese, is found in white rice.”
“While more data is needed, some studies suggest a link between white rice consumption and the risk of metabolic syndrome,” says Maniker.
according to Mayo ClinicMetabolic syndrome is a group of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. Terms include High blood sugarexcess body fat around the waist, increased blood pressure and abnormal levels of cholesterol or triglycerides.
One study was published in heart of asia The magazine noted that those who ate the most white rice were associated with a 30% increased risk of metabolic syndrome. Although it is not severe, it is still large enough. So if you are at risk of developing any of these conditions, consider substituting white rice with something else.
Kayla Garitano
Kayla Garitano is a staff writer who tackled this, not this! She graduated from Hofstra University, majoring in journalism and majoring in marketing and creative writing. Read more