5 Reasons Why White Rice is Good for You
Aug 08, · White Rice Is a Good Source of Manganese A half-cup of cooked white rice provides 16 percent of your DV of manganese, an essential mineral that plays a vital role in bone health, metabolism and antioxidant function, according to Oregon State University. May 25, · Enriched white rice is a good source of folate. An average 1 cup serving can contain to micrograms (mcg) of folate, or about half of your daily recommended facetimepc.co: Corey Whelan.
White rice is often criticized as a nutritionally void source of empty carbs and calories. However, white rice nutrition is considered a staple ingredient in cultures and cuisines all around the world. There are both benefits and downsides to consider when it comes to this common type of rice. In addition to being highly processed and refined, it may contain high amounts of arsenic and could be linked to an increased risk of chronic disease.
On the other hand, it is easy to digest, gluten-free and often enriched with important nutrients. So is white rice healthy? White rice is a type of refined grain that has been milled and processed to remove the bran and germ of the grain, which helps cut costs for manufacturers and extends the shelf life of products. What is white rice good for, many nutrients are lost during the milling process, and the rice is typically stripped of its fiber, manganesehow to print field codes in word 2010, selenium and phosphorus.
Some types of white rice are also enriched, meaning that certain vitamins and minerals are added to the rice during processing to boost its nutritional value. In particular, manufacturers most often enrich rice with iron and B vitamins like thiamine and folate. White rice nutrition contains micronutrients such as manganese, folate, thiamine and selenium.
There are also a relatively high amount of carbs in white rice nutrition, along with a small amount of protein, fat and fiber. One cup about grams of cooked white rice nutrition contains the following nutrients:.
So is white rice bad for you? There are several risks and side effects associated with this popular ingredient, starting with the amount of white rice carbs packed into every serving. It is also low in fiber and has a high glycemic indexmeaning it can increase blood sugar levels very rapidly. Not only can regular consumption of refined grains impair blood sugar control, but a large study published in BMJ also found that white rice consumption was tied to a higher risk of developing what is white rice good for 2 diabetes.
Other research suggests that white rice potentially could be associated with an increased risk of metabolic syndrome, which is a cluster of conditions that occur together that can increase the risk of heart disease, stroke and diabetes. Furthermore, although there are relatively few calories in white rice nutrition compared to other grains, studies on the link between white rice and weight loss have turned up mixed results.
Although dietary patterns that include rice have been shown to prevent weight gain, other studies have found that diets high in refined grains could be tied to increased body weight and belly fat.
Arsenic is another major concern with rice consumption, as rice plants tend to accumulate higher amounts of arsenic when exposed to water or soil that is contaminated. In addition to being highly toxic, arsenic exposure can also contribute to heart problems, diabetes, neurological conditions and certain types of cancer. While there are definitely some downsides associated with eating white rice every day, there are several potential benefits to consider as well.
Here are a few of the top health benefits of white rice nutrition. One of the biggest white rice benefits is that it is often enriched with key vitamins and minerals that many may lack. Iron, for instance, is an important mineral that is involved in red blood cell production. An iron deficiency can cause serious side effects, like low energy levels, dizziness and heart palpitations.
B vitamins like thiamine and folate are also commonly added to white rice, both of which are necessary for energy production, brain function and DNA synthesis.
They are also essential for ensuring proper growth and development during pregnancy and can help prevent certain birth defects. Folate, for example, can aid in the prevention of neural tube defects during early pregnancy. Many people often wonder: Is white rice gluten-free? Like brown rice, it can be safely enjoyed as part of a healthy gluten-free diet.
Certain rice mixes, for example, are often combined with other ingredients that could contain gluten. Other what is white rice good for products may be processed in facilities that also process gluten-containing foods, which can increase the risk of cross-contamination. Because white rice is low in fiber, it is easy to digest and often recommended for those with digestive issues.
White rice is also a key component on the BRAT dieta type of bland diet that is sometimes recommended following certain stomach ailments. Although research on the effectiveness of the BRAT diet has turned up mixed results, it may be a good option to ease symptoms in the short term. There are several distinctions between brown rice vs. While brown rice contains all three parts of the seed, white rice is milled to remove the bran and germ, leaving only the endosperm.
This results in several key differences in the white rice vs. In addition to being much higher in fiber, the brown rice nutrition facts also boast a wider array of micronutrients, including manganese, magnesium and selenium.
White rice, on the other hand, is often enriched with vitamins and minerals, meaning they are added back to the grain during processing. For this reason, enriched white rice is generally higher in iron, folate and thiamine.
There are several other minor nutritional differences between white and brown rice. For example, there are a slightly lower number of white rice calories in each serving compared to brown rice, plus a lower amount of protein, fat and carbohydrates.
Additionally, unlike the white variety, brown rice is what is happening with the postal strike in canada considered a whole grain. Whole grains have been linked to a long list of health benefits, with research suggesting that they could provide protection against chronic conditions such as heart disease, cancer and diabetes.
There are plenty of options for how to cook white rice, but the easiest method involves combining two parts water with one part rice in a pot, bringing it to a boil on the stove and turning it down to a simmer until all of the liquid is absorbed.
There are also tons of options for how to make white rice healthier and enjoy it as part of a nutritious diet. Besides swapping it out for wild ricebrown rice or black riceyou can also pair your grains with other nutrient-dense foods like proteins or veggies to instantly amp up the health benefits of your meal. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world What Is White Rice?
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White Rice Nutrition Facts
Jan 22, · White rice has got a bad rapport among weight watchers and health freaks, due to its tendency to pack in high amounts of starch and for being rich in calories. But rice is a food grain that is Estimated Reading Time: 3 mins. Feb 05, · One of the reasons white rice is the chosen grain for a dog with an upset stomach is that its easy to digest, quick to prepare, and low in facetimepc.coted Reading Time: 2 mins.
Rice is a wonderfully versatile grain that complements practically any food. It's also gluten-free , making it an ideal choice for people with celiac disease or gluten sensitivity.
White rice is categorized primarily by size and processing method. Long-, medium- and short-grain are the main size types. Long-grain white rice is typically less starchy and heavy, short-grain is stickier and heavier and medium-grain falls in between the two. The milling or processing method helps define rice as well. White rice is polished, with all the bran, germ and most of the nutrients removed. In most instances nationwide, white rice has been enriched with the lost vitamins and minerals.
A half cup of cooked white rice is equal to a single serving. A half cup of white rice contains:. White Rice. Brown Rice. Wild Rice.
Black Rice. The Collegiate and Professional Sports Dietitian Association recommends eating 30 to 60 grams of carbs between a half-hour and hour before a workout to sustain your enegy levels and eating 40 to 80 grams of carbs within 30 to 45 minutes of exercising.
Carbohydrates are particularly important since your muscle stores of the macronutrient are likely down or depleted after a workout. White rice provides A half-cup of cooked white rice provides 16 percent of your DV of manganese, an essential mineral that plays a vital role in bone health, metabolism and antioxidant function, according to Oregon State University.
Manganese deficiency has been shown to impair bone formation and reduce bone mineral density, according to the National Institutes of Health. The mineral also plays a role in reducing free radicals in the body when it produces energy, according to Oregon State University.
What's more, manganese plays many roles in the metabolism of c arbs, proteins and cholesterol. It's vital to everything from detoxing the liver to creating neurotransmitters. A half-cup of white rice provides 11 percent of your DV for selenium, a trace element. You'll also get 11 percent of your daily requirement for folate in one-half cup of white rice. Folate may also prove beneficial in preventing heart disease and stroke.
Folate supplementation was linked to a percent reduced risk of stroke and 4-percent reduced risk of heart disease, according to an August study in the Journal of the American Heart Association.
The vitamin plays a role in lowering serum levels of homocysteine, an amino acid that is a risk factor for heart disease. A deficiency in folate has also been linked to mental health issues, according to a February study in Nutrients.
For people with diabetes, portion sizes are key especially when it comes to foods that contain carbohydrates. If you have diabetes, it is recommended to track the number of grams of carbohydrate per meal or snack, regardless of the food source.
White rice contains 0. Many foods, including grains like white rice, can lead to weight gain if the portion size is not factored into the meal. A one-half cup serving of cooked white rice is reasonable however, eating one to two cups at once and frequently is not recommended if weight loss is your goal. Since white rice is a processed grain, it contains less fiber than its whole-grain counterparts such as brown rice.
The lack of fiber can potentially cause consitpation. When you eat white rice, be sure to drink plenty of fluids or choose rice products that are higher in fiber, like brown rice and wild rice, to help curtail discomfort from constipation.
Arsenic is a toxic element that's found in water, soil and rocks, and makes its way into groundwater that's used to cultivate rice, per an October report in Science of The Total Environment. However, white rice contains 80 percent less arsenic than brown rice, per Consumer Reports. So make sure to eat white rice in moderation and limit brown rice even further to avoid getting too much arsenic in the diet.
Consumer Reports found that white basmati rice from California, India, and Pakistan, and sushi rice from the U. Check your rice package to find out where it came from, and opt for choosing rice grown in these areas. White rice is generally regarded as safe for most people to consume. The hypo-allergenic nature of rice makes it a commonly recommended grain alternative. This is a food allergy that affects primarily infants and young children and may be triggered by grains such as rice, according to the American College of Allergy, Asthma and Immunology.
Symptoms may include vomiting, diarrhea, dehydration and lack of energy. There are currently no known drug interactions associated with white rice. Be sure to discuss any medication and food interactions with your health professional. White rice is non-perishable and widely available in bulk and packaged varieties.
Be sure to check the dates on any prepackaged rice to ensure freshness and do not buy from bulk if there are signs of moisture or low turnover.
White rice should be stored in an airtight container in a cool, dry place where it can last for up to one year. Cooked rice should be kept in an airtight container in the refrigerator for up to five days. For less sticky rice, rinse the rice before using. Place your uncooked rice in a fine mesh sieve or strainer and rinse with cold water until the water runs clear. There are many varieties of rice available. White rice can easily be swapped out for other varieties, including brown, black, wild or red rice.
Nutrition Nutrition Basics Nutrition Facts. Bonnie is a media personality, media trainer, spokesperson, motivational speaker, journalist and brand consultant and her stories and thousands of quotes have appeared on a range of media platforms, including TODAY.
She is know for giving guidance without gimmicks. As a mom of three, Bonnie shares her knowledge in the kitchen by setting an example when setting her table to show nutritious and delicious can exist on the same plate. Connect on LinkedIn. Learn more at ChefAbbieGellman. White rice is a gluten-free grain that works well as a side dish but other types of rice may provide more protein and fiber. Some popular types of white rice in the U. Arborio: A round, short-grain starchy white rice that is traditionally used to make risotto.
Basmati: An aromatic rice with a light flavor and texture. Sweet: A very sticky short-grain rice typically used to make sushi. Jasmine: A long-grain, soft-textured, aromatic rice. White Rice Nutrition Facts. Calories: Total fat: 0. White Rice Macros. Total fat: A one-half cup serving of white rice has 0. Carbohydrates: A one-half cup serving of white rice has Protein: A one-half cup serving of white rice has 2.
Vitamins, Minerals and Other Micronutrients. White Rice vs. Source: USDA. Health Benefits of White Rice. White rice contains a variety of vitamins and minerals. In general, pre-workout fuel and post-workout recovery food is essential. White Rice Health Risks. White Rice and Diabetes. Arsenic in Rice. You can also cut the arsenic in your rice by thoroughly rinsing it before cooking. Food Allergies. Drug Interactions. White Rice Preparation and Useful Tips.
How to Cook White Rice. Thoroughly rinse rise and dump the water. Place water in a medium-sized pot with a tight-fitting lid.
Bring water to a full boil over high heat. Once boiling, add rice, lower heat to a simmer, then cover the pot. Do not open the lid for 16 to 18 minutes. Then, open the lid to check on the rice it may need another minute or two to cook.
Turn off heat and leave the lid on for a few minutes for the rice to settle and steam. Grab a fork, open the lid and fluff prior to serving. Tip For less sticky rice, rinse the rice before using. White rice can be used in a wide variety of dishes.
Here are some quick serving ideas. Add to salads, soups, stews and side dishes.
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