White rice is a staple food in many cultures, especially in India. It’s produced in the Asian region and serves as an important economic crop. More than 60% of the world’s population eats rice every day. 90% of the Indian population grew up eating white rice, which is cooked on many auspicious occasions in different geological locations of India.

Though white rice has fewer nutrients like vitamins, minerals, and dietary fibre as compared to brown rice, it is widely consumed due to cultural practices; its faster cooking time and its combination with pulses make it flavorful.

One cup of white rice has 205 calories, 28 grams of carbohydrates, 0.6 grams of fibre, 4 grams of protein, and 0.4 grams of fat, whereas one cup of brown rice has 248 calories, 52 grams of carbohydrates, 3 grams of fibre, 6 grams of protein, and 2 grams of fat.

White rice is included in a balanced, nutritious diet. Well, it’s a matter of discussion and needs to consider all arguments, supportive and defensive, related to white rice. In this blog, we will look at white rice with a closer lens concerning whether it is healthy or not!

Few dietitians suggest that white rice is associated with the development of type 2 diabetes among Asian women when consumed in “excess” amounts. However, “excess” is not well defined concerning the amount of white rice consumed each day. To counter this argument, a few studies suggest that white rice that has been cooked and cooled before consumption has lowered blood sugar spikes after a meal. The reason behind this observation is that when white rice was frozen for 24 hours before reheating, it activated resistant starch, a non-digestible carbohydrate that is good for gut health and blood sugar maintenance.

Benefits of consuming white rice!

1. Instant source of energy

White rice lacks bran and germ, so fibre and fat are metabolized by the human body in simpler carbohydrates, which means the human body takes less time to convert carbohydrates into ATP (a source of energy). More simply, the type of carbohydrate present in white rice is faster for the absorption of nutrients by the human metabolic system. Hence, white rice is considered a great option for athletes or busy professionals looking for a quick source of energy.

2. Easy Digestion

A general physician usually suggests eating white rice with curd when a patient suffers from digestive problems. The micro-environment in the digestive tract finds it easy to digest carbohydrates, fibre, and proteins in white rice. It smooths the bloating and irritation caused by food poisoning or a digestive infection. The micro-flora also supports the easy digestion of white rice during diarrhoea.

3. Easy Accessible

White rice is usually affordable, which makes it easily accessible irrespective of one’s economic background. White rice is cheap compared to brown rice. There are different types and strains of white rice available in the Indian market; usually, lower-quality white rice is available at Rs. 30 per kg, while brown rice is available at Rs. 90 per kg. So this can be another reason why white rice is preferred in comparison with brown rice. White rice may be one of the only grains easily found at every grocery store.

4. Delicious

If paired with different grains such as pulses, curry, veggies, or even milk or curd, it helps create a healthy meal. It’s really easy to make, and the combination with different other grains makes white rice more delicious, comforting, and stress-releasing.

Risks of Consuming White rice!

1. A High Glycemic Index may lead to an increased risk of diabetes.

The glycemic index (GI) is a measure of how fast your body converts carbohydrates into sugars that can be absorbed into your bloodstream. Foods with a lower GI (<55) appear to be better for people with type 2 diabetes, as they cause a slow but gradual rise in blood sugars. Higher GI (70–100) foods may cause rapid spikes. The GI of white rice is 64, and that of brown rice is 55. So carbohydrates in white rice are turned into blood sugar more rapidly than those in brown rice. Hence, white rice has been associated with a higher risk of type 2 diabetes.

 

2. Risk of metabolic syndrome

Metabolic syndrome is the name for a group of risk factors that may be associated with metabolic pathways, such as heart disease, type 2 diabetes, stroke, etc. Risk factors such as High blood pressure, High fasting blood sugar, High triglyceride levels, Low levels of “good” HDL cholesterol, etc. are associated with the consumption of white rice. While brown rice consumption has been associated with a lower risk of heart disease,

3. Obesity and Weight gain

In some studies, white rice consumption has been associated with weight gain, belly fat, and obesity, while other studies have found no correlation with body fat. White rice appears to be neither detrimental nor favourable for weight loss. While that of brown rice contains more fiber and provides a healthy dose of disease-fighting antioxidants, which helps to lose weight and maintain a healthy diet.

High level of Arsenic

The crop production of rice suggests the accumulation of more arsenic than in most other food crops where soil or water sources are contaminated with arsenic. A high intake of arsenic is toxic to nerves and may affect brain function. Apart from that, it is associated with an increased risk of cancer, heart disease, and type 2 diabetes. Paediatricians even advise avoiding feeding rice or rice-based products to newborn babies.

As a takeaway from the blog, it is recommended to consume rice in adequate amounts. To make it more clear, white rice is healthy and unhealthy at the same time, depending on metabolic pathways and the medical condition of the individual. Well, it’s not always eating that keeps you healthy; sometimes fasting helps to rejuvenate your digestive enzymes more efficiently. If you are fond of eating rice, schedule whole weeks where other grains are equally consumed by the body.